Are you tired during the day because you can’t seem to get a good night’s sleep? It’s a common dilemma that many people face night after night.
Adequate rest is a necessity for good physical and mental health. Yet many of us toss and turn during the night and fail to achieve the restorative sleep we desperately need.
You may think getting enough sleep is an impossible goal. But you have more control over the quality of your sleep than you know.
If you’re ready to sleep well for a change, there are steps you can take to make it happen. Here are a few tips that can help you sleep better tonight.
Stick To A Schedule
Some people sleep like a baby no matter what. But for many of us, that’s definitely not the case.
Having a sleeping and waking schedule you stick to each day can be a big help. Set aside six to eight hours for sleep.
Try to go to bed and get up at the same time each day. Do your best to keep the same schedule on the weekends too.
Being consistent helps regulate your body’s sleep-wake cycle. If you can’t fall asleep after 20 minutes, get back up for a few minutes.
Do something relaxing. Listen to music, read, meditate, or whatever works for you. Then, go back to bed. Eventually, your body will grow accustomed to the schedule and you’ll fall asleep faster.
Create A Restful Bedroom
Your bedroom should be a relaxing environment. If it’s full of lights and sounds from your phone, TV, or computer, it can have the opposite effect.
Consider shutting down all electronics an hour before bed. A cool, quiet, and dark environment can help relax you and lull you to sleep.
Your bed should be comfortable with enough room to stretch out and relax. If you experience morning neck or back pain, you may need a new mattress, pillow, or foam topper for better support.
If outside light is a problem, try using room-darkening shades or black-out curtains. The sound of a running fan or nature app may help relax you.
Taking a warm bath, reading a few pages, or meditating for a few minutes can calm the body and mind and help you fall asleep.
Watch Your Late Night Eating
When you can’t sleep, you may be tempted to grab a snack and turn on Netflix. But this will just keep you awake while you consume unwanted calories.
Avoid eating dinner or a snack within two or three hours of bedtime. Don’t go to bed on a full stomach. It makes you feel miserable and will keep you awake.
Limit caffeine and nicotine in the evenings. The stimulating effect of these substances can take hours to wear off and can distort your sleep.
Although some people use alcohol to help them fall asleep, it can disrupt your sleep cycle during the night and make it hard to fall back to sleep.
Limit Daytime Naps
It’s tempting to take an afternoon to help catch up on lost sleep. But if you have trouble sleeping, napping too much can make it harder to fall asleep at night.
If you do take a nap, try to limit it to 15 to 30 minutes in the early afternoon. A longer nap can lead you into a deep sleep, further disrupting your sleep at night.
Sticking to a sleep schedule and a short nap when needed is the best way to get your body accustomed to a healthy sleep schedule. Staying awake and busy throughout the day helps lead your body and mind into a restful deep sleep each night.
Manage Worries
If your mind races and you worry late at night, it can be very difficult to fall asleep. Some people go to bed stressed out and worrying or wake up anxious about the day ahead.
It’s important to remember that worrying late at night will not solve your problems. It will only disrupt your sleep and make you feel worse the next day.
If you have a tendency to lie awake worrying, try scheduling a “worry time” earlier in the evening. You’re more likely to resolve problems when you’re fully alert.
Jot down the main issues you’re worried about. Set them aside to deal with the next day.
Stress management practices can help too. Taking time during the day to pay bills, get organized, answer emails, and delegate tasks can take some of the stress of the day off of your shoulders.
Get Some Exercise Each Day
You may not have time to join a gym or a running club, and that’s okay. There’s a lot you can do to stay active in your daily life.
Take the stairs, park away from the store, walk on your lunch break, or play with your kids. Finding something active to do each day can make you feel better.
Spend time outdoors whenever possible. Being in nature is calming and good for the soul.
Try taking an exercise class or find ways to be active at home. Regular physical activity promotes better sleep and can help you look and feel better too.
Sleep Better Tonight
Everyone has a sleepless night from time to time. If you’re experiencing chronic insomnia, it affects every area of your life.
Sleep has a powerful impact on your physical and emotional wellbeing. If you toss and turn night after night, make sleep a top priority for a healthier you.
Following a few healthy sleep habits can help you sleep better tonight.
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