Why is it so hard to get to sleep at night? Is it adrenaline from running around all day? Is it your dead-end job and the burden it carries? Are you struggling with finances? Going through a difficult time in your relationships? Maybe you simply have a medical condition that makes getting to sleep harder than usual? Whatever the case is, you’re up and you don’t want to be. A good eight hours of sleep would do your mind and body some good. If you’re having trouble getting into a deep slumber, you may need to take this advice.
Set a Schedule
Bedtimes aren’t just for small children. Your body gets used to a routine which can often make it easier to get to sleep at night. Try to set a time to turn in for the night and stick to it.
Steer Clear of Nicotine, Caffeine, and Alcohol
Nicotine and alcohol are known to keep people from falling into a deep sleep while caffeine is a natural stimulant that can keep you wide awake. If you’re indulging in a cup of coffee or soda, taking a few pulls of a cigarette, or sipping on a glass of wine before you turn in, you may feel like you’re calming yourself down, but you’re actually making matters worse. Try to avoid these activities at least two to three hours before bedtime.
Start a Nighttime Ritual
You can train your body to get relaxed by creating a nighttime ritual. Do things that will calm you down before bed. You can take a warm bath or shower, drink a warm glass of milk, or read a book. This sends signals to the brain that you’re ready to wind down and eventually, you’ll be fast asleep.
Sleep in a Chair
If you’re having trouble sleeping due to mobility issues, pain, or discomfort, you may want to try sleeping in a chair for awhile. Not a hard dining room chair, but a soft, cushioned, reclining chair. A sleeping recliner allows you to easily get in and out of the chair and recline for a comfortable sleeping position which can reduce the pain or discomfort you’re experiencing.
Work Out Regularly
Though exercising is associated with giving you a boost of energy during the day, it is also a good remedy for getting a good night’s sleep. Start working out at least 20 to 30 minutes a day for the best benefit. Be sure that you’re not working out too soon before bed, however, as you don’t want to boost your adrenaline which can keep you up longer.
Kill the Distractions
You may think that the television is a good way to fall asleep, however, it can be a big distraction. Not only can the lights be disturbing and confusing to your brain, but the types of content you watch on television could be subconsciously making you anxious. It is best to turn off the television an hour or so before bed. If you’re having trouble getting to sleep, reading a book or listening to soft music is a better form of entertainment.
Create a Comfortable Environment
Is your bedroom an inviting space for sleep? If you have an old mattress or pillows, too much natural light, or poor temperature control in the room, chances are you’re not going to get much sleep. Create a more comfortable room by getting a new mattress and pillows, using darkening curtains or shades to make the room dark, and installing a programmable thermostat so you can get the room to a comfortable sleeping temperature.
Get Rid of Stress
Sometimes lack of sleep has nothing to do with your routines, bedroom condition, or health. There are times when you simply can’t get to sleep because you’re under too much stress. If you’ve tried the above and still can’t seem to get some shut-eye, you need to take a look at your life and start reducing the stress you’re under. If need be, talk with a counselor to help you sort things out.
Sleep is imperative to your overall well-being. You may be able to pull an all-nighter on a Friday without feeling much of an impact, but if you’re tossing and turning more than you’re snoring, eventually your body and mind will feel it. Take these tips and use them to simplify your life, improve your sleeping space, and hopefully get some rest. If problems persist, seeing a doctor is your best option.