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How to Start Sleeping Better-2019 Tips-bozlunofficial

October 25, 2019

How to Start Sleeping Better-2019 Tips-bozlunofficial

If you have trouble falling asleep, you should try going to bed and waking up around the same time each day. It might be challenging, especially during weekends, but once you establish a routine, waking up early during the week becomes much easier. Humans are creatures of habit, so having a nice bedtime routine – a time for you to unwind, relax, and get ready for bed - is the first step to good quality sleep. You can pick out an outfit and pack your bag for the following day, have a nice, warm bath, listen to some music, set time to read a book… try out what works best for you and stick to it!

6 steps to improve sleep

1. Stick to a sleep schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal.

Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.

2. Pay attention to what you eat and drink
Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

3. Create a restful environment
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.

If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.

5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.

Spending time outside every day might be helpful, too.

6. Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Maybe it sounds like a lot of restrictions, hard to keep up with when you have a fully packed schedule and tight deadlines –  but still, sleep should be a priority. You’ll be much more efficient finishing everything in your crowded schedule with a rested brain, good energy, and a positive attitude – not to mention that after a full night of sleep, those busy days will also feel better. Don’t you think it is worth sacrificing one thing in order to get proper rest? In the long run, it will bring you much more benefits and help you manage your time and tasks better. Good luck – and sleep well!

 

Bozlun B36 Women Sleep tracker/sport watch 

BOZLUN B31 Wen/Women Sleeping Tracker/Sport Watch 

 





Retrun Policy

Returns
Our policy lasts 20 days from receipt of your order. If 20 days have gone by since you received your purchase, unfortunately, we can’t offer you a refund or exchange.

To be eligible for a return, your item must be unused and in the same condition that you received it. It must also be in the original packaging.

If your item is damaged or defected, we will be happy to refund or replace the item. Simply send us pictures of the order in question to support@bozlunofficial.com. 

To complete your return, we require a receipt or proof of purchase or order number.

Refunds
Once your return is received and inspected, we will send you an email to notify you that we have received your returned item. We will also notify you of the approval or rejection of your refund.
If you are approved, then your refund will be processed, and a credit will automatically be applied to your credit card or original method of payment, within 3-10 days.

Late or missing refunds (if applicable)
If you haven’t received a refund yet, first check your bank account again.
Then contact your credit card company, it may take some time before your refund is officially posted.
Next, contact your bank. There is often some processing time before a refund is posted.
If you’ve done all of this and you still have not received your refund yet, please contact us at support@bozlunofficial.com.

Sale items (if applicable)
Only regular priced items may be refunded, unfortunately, sale items cannot be refunded.

Exchanges (if applicable)
We happily will exchange an item if you are not 100% happy, simply contact us and let us know what you would like it exchanged for. We will replace items if they are defective or damaged. If you need to exchange an item, send us an email at support@bozlunofficial.com

Gifts
If the item was marked as a gift when purchased and shipped directly to you, you’ll receive a gift credit for the value of your return. Once the returned item is received, a gift certificate will be mailed to you.

If the item wasn’t marked as a gift when purchased, or the gift giver had the order shipped to themselves to give to you later, we will send a refund to the gift giver and he will find out about your return.

Shipping
You will be responsible for paying for your own shipping costs for returning your item unless the item is damaged or you were sent the incorrect item. The item is your responsibility until it reaches us.

Depending on where you live, the time it may take for your exchanged product to reach you may vary.

If you are shipping an item over $25, you should consider using a trackable shipping service or purchasing shipping insurance.

Cancellations

We always try our best to cancel your order, so we advise you contact us ASAP if you would like to do so. However, if your order has already been shipped then we cannot cancel your order but we will always help you in your situation.

If you would like to change your order then please do contact us ASAP. We will try our best to accommodate any changes providing your order hasn't already been shipped. If your order has been shipped then we will not be able to change the order but we always welcome a return if you would like to. 

For cancellations and order changes please contact us on support@bozlunofficial.com

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