Practically everyone at one point in their lives has dealt with the struggle to get enough shut-eye at night. After a long day of work or perhaps a fight with your beau, your body may be screaming to let this day be over but you’re mind is still wide awake – taunting you from a receiving a peaceful night’s sleep. You can’t control that factors that interfere with a good night’s sleep, but you can try to fix them with just a few simple tricks. Enjoy!
1. Make your bedroom a sleeping sanctuary
The perfect sleeping sanctuary may vary for everyone but it usually means keeping it cool, dark, and quiet. If you have an uncomfortable mattress invest in one that makes you never want to leave or fix it with a fluffy comforter and some new pillows.
2. Ban the electronics
If you notice that it takes you longer than 30 minutes to fall asleep, you’re probably using your phone or computer too soon before bed. Your natural melatonin is only excreted into your blood flow when there is little light. Light sources halts its production and keeps us awake.
Being active during the day will help you sleep better at night. However, make sure not to exercise too close to bed because you will have too much energy fall asleep. Try doing a quick run in the morning or afternoon.
4. Watch what you eat and drink
Anything with caffeine or nicotine before bed is probably the worst thing for a good night’s rest. Caffeine and nicotine take hours to wear off and mess with your sleep quality. Also don’t go to bed too full or hungry, that discomfort could keep you up.
5. Stick to a sleep schedule
I know this hard for those who have an unpredictable schedule but it’s the best solution to a good night sleep. Consistency reinforces your body’s sleep-wake cycle and promotes better sleep at night. However, if you find yourself not falling asleep within 15 minutes, get up and do something relaxing then try again when you’re tired.
6. Pillows aren’t only for your head
By placing a pillow under your stomach or between your legs you could help your body feel more comfortable. By placing a pillow beneath your knees it will allow your lower back to assume its natural curve and relax into the mattress.
7. Develop a bedtime ritual
Like having a sleep schedule, it helps your body to do the same things each night before to bed in order to tell your it’s time to start winding down. Do something relaxing such as taking a warm bath with candles or reading a chapter in your favorite book. Try to do these activities with dimmed light to produce melatonin.