The domino effect refers to how one small action can trigger a series of reactions. For example, when Jennifer Dukes Lee began making her bed daily, she found herself cleaning more and establishing other positive habits as well.

In business, this concept is known as leveraging. Keller and Papasan explain that success doesn’t have to be complicated, but it is important to prioritize the most important things.

1. Sleep at the Same Time Every Night

The sleep-wake cycle is run by a delicate pattern that can be disrupted by many factors, including your daily and nightly habits. If you wake up at different times every night, it confuses your body clock and makes it harder to fall asleep or stay asleep at night. Try Zopiclone 7.5mg for overnight sleep.

Getting your body to operate on a consistent schedule will help you relax before bed and fall asleep more easily, Dr. Wu says. It also helps ensure that you’re awake and ready to go at the right time to start your day.

However, establishing a sleep schedule can be difficult. If you stick to a consistent sleep routine during the week, but go to bed later on weekends, you might end up feeling jet-lagged and have trouble sleeping at night. This is especially true for people who suffer from chronic insomnia, a condition that can be caused by medical conditions or medications. Insomnia can be exacerbated by stress and anxiety, which may make it even harder to get to sleep at night.

2. Get Out of bed if You Can

Waking up a few times during the night is normal, but waking up too early in the morning can make it harder to fall asleep later in the night. This can lead to a vicious cycle of oversleeping and waking up too early, which can eventually contribute to mental health challenges and substance abuse.

Rather than trying to push snooze, try stepping out of bed as soon as you hear your alarm. A change in environment can jolt your brain and help you adjust to the day ahead. Plus, your pets need you to get up in the morning for walks and playtime!

Try thinking about something positive that you’ll enjoy doing if you wake up, such as playing with your dog, having your first cup of coffee, or meeting a friend for breakfast. This will serve as a bribe to help you get out of bed.

3. Keep Your Bedroom Comfortable

One of the best ways to get the sleep you need is to keep your bedroom cozy. Cozy bedrooms inspire feelings of safety and peace that help promote better-quality rest. A comfortable bedroom can also help you feel more relaxed throughout the day, and this can improve your overall health.

One simple way to make your bedroom more comfortable is by adding plush rugs or throw blankets. You can even add a few plants to your bedroom to bring natural, earthy vibes. This will instantly make your room more cozy and welcoming.

Another way to make your bedroom more cozy is by making sure it’s clean and organized. This includes clearing clutter from tabletops, dressers, and bedside tables. Adding soft lighting is also important. Franklin recommends using dimmer switches in the bedroom, as harsh lighting can be uncomfortable. You can also add some scented candles to the room. These can make the room smell nice and help you relax before bedtime.

4. Avoid Excessive Noise

Noise affects sleep in many ways, from preventing you from falling asleep to disrupting the deeper stages of your NREM sleep cycle. It increases your heart rate and blood pressure, which leads to increased levels of stress hormones such as cortisol. This is the opposite of what our bodies need for optimal health.

A sudden, loud noise like a honking horn or a thunderous ice maker jolts you awake during a light part of your sleep cycle, which can leave you feeling exhausted in the morning. Over time, this can lead to chronic sleep deprivation and a host of other health issues. Try Zunestar Tablet for better sleep.

To reduce the effect of noise on your sleep, start by identifying what sounds are occurring outside your bedroom. This could include public transportation like buses and trains, aircraft or cargo ships flying overhead, birds, insects, passersby, and the creaks of your home’s structure. Also assess what sounds occur within your own home, such as a whirring fan or hissing radiator.