Sleeping is something that all people do—it's necessary for survival, because without it, you'll die. While everybody sleeps, not everybody has positive sleeping habits. Without positive sleeping habits, like getting to bed before 12 AM or relaxing your body before trying to sleep, your brain may not be able to properly rest, and there could be both short term and long term side effects.
Going to bed at the same time every night, even on weekends, can greatly help your quality of sleep.
If you go to sleep at the same time every day, your brain will release melatonin (the hormone that makes you sleepy) at the same time every day, which puts your body into a schedule of falling asleep. Basically,
your body adjusts and you’ll probably start to find yourself waking up moments before your alarm rings.Making sure your bedroom is quiet, dark, and comfortable can make falling asleep easier. Having a fan or other white noise can also
reduce the time it takes for you to fall asleep by upwards of 40%.
Avoiding blue light from phone screens, televisions, computers and other electronic devices can also help you fall asleep faster and prevent you from staying up for hours. Blue light
can make it difficult to fall asleep and stay asleep.
Eating high-calorie foods rich with fat or carbohydrates an hour before bed can extend the time it takes for you to fall asleep, though, eating food high in carbohydrates at least four hours before sleeping can decrease the time spent awake in bed.
Making sure you get 7 or more hours of sleep each night can make you feel well-rested and can allow you to think more clearly in the morning, along with several other things like
lowering your risk for serious health problems, reducing stress, making good decisions, and getting along better with people.
And finally,
having a consistant bedtime routine every night helps create habits that tell your brain that it's time to get ready for bed. Things like taking a bath, brushing your teeth, listening to music, or turning off electronics can be a great routine before bed.
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