When people think about staying healthy, they think about diet and exercise. But sleep can be just as important. A 2016 study found that sleep deprivation increases hunger and causes weight gain. 

If you want to stay in shape, you have to practice sleep management. But many people don’t know what that entails. They assume that they are managing their sleep by going to bed for eight hours.  

The truth is that total sleep management requires more than that. You must learn how to manage sleep schedule and create a good environment to fall asleep. 

Start learning here. Here are five things you should know about sleep management. 

1. Food and Drink Are Important for Good Sleep

Regulating what you eat and drink can help you fall asleep. You should avoid drinking caffeinated beverages for at least two hours before bedtime. You can drink chamomile tea, which can help you fall asleep. 

Many people use alcohol to induce sleep. But it does not help you stay asleep, so avoid drinking it for an hour before bedtime. 

Do not eat a large meal before going to bed. If you must eat, have a light snack like carrot sticks. You can eat tasty sleep vitamin gummies, which contain sleep-friendly vitamins like melatonin.

2. You Need to Stick to a Schedule 

Many people need to cue their brains for sleep time. One important cue is going to bed at the same time every day. You should try to rise at the same time every day, though you can sleep in a little longer if you need it. 

3. You Should Develop a Sleep Ritual 

As a way to cue your brain and body, you can develop a sleep ritual. Pick a relaxing activity that you can perform every day. 

You can bathe or shower before going to your bedroom. You can also read a book or write in a journal. Making a list of everything you need to do the next day can help calm your mind down. 

4. Your Bedroom Should Be Optimal

Use your bedroom for sleep only. Remove all electronics except for a bedside clock. Do not watch television or use the Internet in your room. 

Hang thick curtains over your windows to block out all light. Make sure you can shut your door to keep light from slipping through its cracks. 

Your bed should keep your back and neck in straight lines. You should not have to turn in bed to stay comfortable. 

5. You Can Fall Back Asleep After Waking Up

If you wake up in the middle of the night, do not panic. Do not think about how you’ve woken up. 

Do a light activity like journaling or reading. After fifteen minutes, you may find yourself getting tired. 

If you still cannot fall asleep, perform your sleep ritual again. This can provide a cue for your brain to return to sleep. 

The Essentials of Sleep Management

You can achieve sleep management. Avoid consuming caffeine or large meals before going to bed. 

Go to bed at the same time every day. Perform a little ritual like reading or writing to cue your brain that it is time for bed. 

Create a good space for you to fall asleep in. Place thick curtains and make your bed comfortable. If you wake up, perform a light activity that prompts your brain to sleep. 

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