{"id":9255,"date":"2020-07-04T18:03:22","date_gmt":"2020-07-04T11:03:22","guid":{"rendered":"https:\/\/www.flokq.com\/blog\/?p=9255"},"modified":"2020-11-30T14:48:02","modified_gmt":"2020-11-30T07:48:02","slug":"how-to-create-better-sleeping-routine","status":"publish","type":"post","link":"https:\/\/www.flokq.com\/blog\/en\/how-to-create-better-sleeping-routine","title":{"rendered":"How to Create a Better Sleeping Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.flokq.com\/blog\/en\/how-to-create-better-sleeping-routine\/#1-stick-to-a-regular-sleeping-schedule\" title=\"1. Stick to a Regular Sleeping Schedule\">1. Stick to a Regular Sleeping Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.flokq.com\/blog\/en\/how-to-create-better-sleeping-routine\/#2-move-your-body\" title=\"2. Move Your Body\">2. Move Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.flokq.com\/blog\/en\/how-to-create-better-sleeping-routine\/#3-evaluate-your-room\" title=\"3. Evaluate your room\">3. Evaluate your room<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.flokq.com\/blog\/en\/how-to-create-better-sleeping-routine\/#4-avoid-consuming-caffeine-in-the-evening\" title=\"4. Avoid Consuming Caffeine in the evening\">4. Avoid Consuming Caffeine in the evening<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.flokq.com\/blog\/en\/how-to-create-better-sleeping-routine\/#5-limit-bright-exposure\" title=\"5. Limit bright exposure\">5. Limit bright exposure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.flokq.com\/blog\/en\/how-to-create-better-sleeping-routine\/#6-make-yourself-busy\" title=\"6. Make yourself busy\">6. Make yourself busy<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Constantly spending time wandering back and forth in your bed because you can\u2019t sleep? After some time you might find yourself scrolling through your social media or watching some movies. Soon you realize that the sun starts to rise and you have to go back to your morning routine. Why do some people have trouble falling asleep? A condition of <a href=\"https:\/\/satupersen.net\/blog\/macam-macam-gangguan-tidur-yang-perlu-kamu-ketahui\">insomnia<\/a> is the answer.\u00a0Insomnia is a disorder that forbids someone to sleep even when they have the chance. However, not everyone who can\u2019t sleep is considered to be insomniac. Sometimes, it\u2019s just the night routines that you need to change in order to sleep faster and have a better resting quality. If you feel like it is a bit hard for you to sleep and you want to change your routines, consider these seven tips that can help you sleep soundly and wake up fresh the next morning.\u00a0<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"1-stick-to-a-regular-sleeping-schedule\"><\/span>1. Stick to a Regular Sleeping Schedule<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img width=\"1024\" height=\"768\" src=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/printer-1024x768.jpg\" alt=\"white printer paper\" class=\"wp-image-9256\" srcset=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/printer-1024x768.jpg 1024w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/printer-300x225.jpg 300w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/printer-768x576.jpg 768w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/printer-800x600.jpg 800w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/printer-1200x900.jpg 1200w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/printer.jpg 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Healthy adults normally need about 7 to 9 hours of rest every day. Yes, we know you are busy with everything going on in your life. However, all you need is a pinch of determination combined with the discipline to make it work. You can start by categorizing yourself as an early bird or a night bird. Then, you can adjust your sleeping schedule by counting the hours that you need to rest to the time you need to wake up. Maintain your schedule to sleep and wake up with your targeted time, even on the weekends. Once you\u2019ve settled into the routine, your body will adjust its body clock.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"2-move-your-body\"><\/span>2. Move Your Body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img width=\"1024\" height=\"809\" src=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/womann-1024x809.jpg\" alt=\"woman sitting on white bed\" class=\"wp-image-9257\" srcset=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/womann-1024x809.jpg 1024w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/womann-300x237.jpg 300w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/womann-768x607.jpg 768w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/womann.jpg 1233w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption><a href=\"https:\/\/unsplash.com\/photos\/wBuPCQiweuA\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Move Your Body<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<p>Studies by John Hopkins postulated exercising regularly allows your body to sleep faster and have a greater sleep quality. However, the timing of the exercise matters. Exercises such as cardio and dance will increase endorphins keeps the brain awake. If you are busy during the day, exercising 1 to 2 hours before going to bed is another option. It will give the endorphins time to wash out and tire out the brain.&nbsp;<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"3-evaluate-your-room\"><\/span>3. Evaluate your room<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/room-1024x683.jpg\" alt=\"bedroom decor\" class=\"wp-image-9258\" srcset=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/room-1024x683.jpg 1024w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/room-300x200.jpg 300w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/room-768x512.jpg 768w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/room.jpg 1351w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption><a href=\"https:\/\/unsplash.com\/photos\/GqbU78bdJFM\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Evaluate your room<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<p>Make sure your room is comfortable to enhance your sleeping quality. Keep your room at a temperature that you like. Block noises that can disturb you. Pick a choice whether you want to keep your lights on or off. You can also use aromatherapy such as lavender that is known as a natural sleeping aid.<\/p>\n\n\n\n<p>Read also : <\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"4-avoid-consuming-caffeine-in-the-evening\"><\/span>4. Avoid Consuming Caffeine in the evening<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img width=\"634\" height=\"950\" src=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/coffee.jpg\" alt=\"person holding a coffee\" class=\"wp-image-9259\" srcset=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/coffee.jpg 634w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/coffee-200x300.jpg 200w\" sizes=\"(max-width: 634px) 100vw, 634px\" \/><figcaption><a href=\"https:\/\/unsplash.com\/photos\/_wkd7XBRfU4\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Avoid Consuming Caffeine in the evening<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<p>Caffeine can make us more aware and alert as it blocks sleep-inducing chemicals. That is why people often drink it after waking up or to stay up during the day. However, drinking it in the evening will disturb your sleeping schedule that leads to poor sleep.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><em>Read also : <a href=\"https:\/\/www.flokq.com\/blog\/ways-to-have-a-healthier-relationship-with-social-media\">Ways to Have a Healthier Relationship With Social Media<\/a><\/em><\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"5-limit-bright-exposure\"><\/span>5. Limit bright exposure<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/bokeh-1024x683.jpg\" alt=\"bokeh photography\" class=\"wp-image-9260\" srcset=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/bokeh-1024x683.jpg 1024w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/bokeh-300x200.jpg 300w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/bokeh-768x512.jpg 768w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/bokeh.jpg 1350w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption><a href=\"https:\/\/unsplash.com\/photos\/62vi3TG5EDg\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Limit bright exposure<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<p>Being exposed to bright lights can keep you awake. Before going to sleep, turn off your lights. Don\u2019t forget to turn off your gadget as well.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"6-make-yourself-busy\"><\/span>6. Make yourself busy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/busy-1024x683.jpg\" alt=\"person using computer\" class=\"wp-image-9261\" srcset=\"https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/busy-1024x683.jpg 1024w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/busy-300x200.jpg 300w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/busy-768x512.jpg 768w, https:\/\/www.flokq.com\/blog\/wp-content\/uploads\/2020\/07\/busy.jpg 1350w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption><a href=\"https:\/\/unsplash.com\/photos\/BY34glOW7wA\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Make yourself busy<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<p>After spending some time in bed, and you can\u2019t sleep yet, make yourself busy by turning on the light and reading a book. Reading will help you to relax and make you sleepy in no time. Some people also mentioned they are unable to sleep because they think about lots of stuff which causes them to worry, overthink and anxious. You can overcome this by writing a to-do list before bed to ease your anxieties.&nbsp;<\/p>\n\n\n\n<p>Sleep is crucial to your health. Try some of these tips to start sleeping better. Wake up feeling more productive and more motivated to attain your goals and chase your dreams.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Constantly spending time wandering back and forth in your bed because you can\u2019t sleep? After some time you might find&#8230;<\/p>\n","protected":false},"author":2,"featured_media":9262,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":""},"categories":[4],"tags":[1189,27,39],"yst_prominent_words":[14128,14126,11175,1209,14133,14127,14129,14125,14124,14132,14131,14123,771,4056,396,14118,14117,431,384,1396],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v14.0.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Create a Better Sleeping Routine | Flokq Blog<\/title>\n<meta name=\"description\" content=\"If you feel like it is a bit hard for you to sleep and you want to change your routines, consider these seven tips that can help you sleep soundly\" \/>\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, 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