If you struggle with sleep problems, it can be a tremendous struggle to get enough sleep. Fortunately, there are a number of proven ways to address the issue and get better sleep.
The key to better sleep is ultimately about choosing the things that will help you to relax, and avoiding the things that will make it more difficult. Here are 6 tips to get you started.
1). Buy a New Mattress
It’s a good idea to look closely at your sleep environment. How old is your mattress, and how comfortable is it?
There’s a lot more to this question than whether or not your mattress is soft. Yes, the comfort of the material is important, but it’s also vital to make sure your mattress contributes to good temperature regulation.
Too much warmth is the likely issue here. Some mattresses are prone to becoming too warm over the course of the night, as they absorb your body warmth and retain it.
This is where a cooling mattress can come in handy. These mattresses combine cutting-edge innovations to deliver unparalleled comfort and temperature regulation.
One of the most important things you need to do during your day is get some exercise. If everyone did at least some vigorous exercise during the day – or even some light exercise – there would be far fewer sleeping disorders.
Exercise will help you burn off excess energy that may be keeping you awake. It can also help you get tired enough to actually go to bed and sleep.
It’s also perfectly okay to exercise at the beginning of the day, or really at any time that works for you and doesn’t impinge on your sleep schedule. Exercising at the beginning of the day can be very healthy, and it can set you up for a day that is fulfilling and that leaves you ready to tumble into bed and sleep.
3). Come Up with a Routine
Going to bed at the same time every night and getting up at about the same time the next day can also be very helpful.
Our brains learn to respond to routines. There’s a chance that if you’re having trouble sleeping, at least a part of the problem is that you’re not consistent enough in setting a bedtime and a getting up time.
Overall, practicing routine will help your mind to learn what to expect at a subconscious level. This quite often makes it easier than you might think to go to bed, get some sleep, and wake up at a decent time the next day.
4). Avoid Naps
This one is simple: if you’re caught in a cycle of not enough sleep at night followed by exhaustion and napping the next day, you may need to back off on napping, struggle through a day, and then get to bed and sleep at a reasonable time.
People who work from home sometimes have this problem. In some cases, they may find themselves getting up quite late in the day – early afternoon – and then working until after midnight and staying up a few hours later.
One tried and true technique for dealing with these cycles is to simply stay up through the morning and have a “regular” day, perhaps with a slight nap in the early afternoon. Do this and then go to bed at a reasonable hour, and you’d be surprised by how quickly you bounce back to a solid schedule.
5). Avoid Eating or Drinking Late
When you eat a meal and drink alcohol – not to mention caffeinated beverages – it can make it much harder for your body to go to sleep. After all, it’s still dealing with what you put into it.
Try to give yourself two to three hours between your last meal of the day and your bedtime. Avoid anything caffeinated, and keep alcohol consumption moderate or avoid it altogether.
If you have hunger issues close to bedtime, a light snack 45 minutes or more before bed may be a reasonable way to go. Try to avoid anything sugary, spicy, or otherwise likely to keep you pu.
6). Spend Time Getting Calm
Your body needs time to rest, relax, and unwind before sleep. Try reading in bed – it is probably one of the more calming activities.
Avoiding electronic screens can also be a good strategy, since the light stimulates wakefulness for some people.
Sleep issues are all too common, and they can seem very difficult to beat. Fortunately, it is quite doable if you take the time to plan and prepare.
The main thing all these strategies have in common is the creation of a relaxing sleep environment. Create that environment, and your body will have an easier time falling asleep.