Most people experience trouble sleeping from time to time. Whether due to stress or a medical condition, not sleeping enough can be a tough issue to live with.
And, understandably, if you’re not getting enough sleep, you’re looking for ways to turn that around. If so, you’ve come to the right place!
Check out these five ways to sleep better at night.
1. Relax Before Turning In
You need to have a specific time between when you finish work and when you sleep set aside for relaxation. Otherwise, there is no way to sleep well.
Imagine coming home straight from work, wolfing down dinner, and hopping right into bed, expecting a full night’s sleep.
Admittedly, many of us may wish our evenings were spent thusly. But it is unnatural for our internal clock to respond well to a routine like that.
That is why many sleep experts suggest you carve out a relaxation routine before you go to bed. You need adequate time to decompress from the day and clear your mind before you can fall asleep.
And whether you have occasional sleeplessness or a doctor has diagnosed you as having insomnia, there are surefire relaxation techniques to help.
Our favorites include:
- Try medical marijuanaif you can’t sleep due to chronic pain.
- Read a book if you need distractions from the day.
- Listen to soft, soothing music if you just can’t seem to lay still.
- Try deep breathing exercises and meditation to shut off distracting thoughts.
These are just a few relaxation measures you can try for yourself. What’s crucial is to try several or all of them to see what works best for you and your body.
2. Bid Adieu to Devices
You may have heard by now that our electronic devices do nothing to help us sleep. And that is so true!
Your device’s screen emits a blue light that affects your ability to sleep in several ways.
First of all, it can keep your brain active and alert, which is not conducive to sleep. And secondly, the blue light itself blocks the hormone melatonin, which is responsible for making you feel sleepy.
And let’s face it, we can’t sleep if we’re not sleepy!
Therefore, it’s best to put your device away for the night an hour or two before you plan to hit the sheets. That’s ample time to relax your mind and get the melatonin flowing.
3. Cozy it Up
Did you ever wake up in the middle of the night because you were tangled up in a sheet? It’s not a fun experience, but it does illustrate a point.
When your body is uncomfortable, it is challenging to fall and stay asleep. So putting thought into your bedding and what you wear to bed is a way to sleep better at night.
Put on your comfiest pajamas. And be sure to have a few sets so you can switch them out regularly. Wash your bedding at least once per week and invest in soft, breathable cotton or bamboo sheets.
With the right sleepwear and bedding, your body will feel cool and calm all night, ensuring longer, more restful sleep.
4. Journal Those Nagging Thoughts Away
You probably have some days that are way more stress inducing than others.
And on those days, you probably can’t sleep as well as usual.
That’s understandable, considering that you may feel helpless and overwhelmed when upsetting occurrences happen in your work or personal life.
While some of the relaxation methods listed above can help on days like these, we’d like to add another, more specific option: journaling.
No, you don’t have to be a middle schooler to keep a journal! In fact, they’re one of the easiest ways for adults to deal with issues beyond their control.
You can write about what’s troubling you, how you may handle a similar situation differently in the past, and how you’re coping with it. Just writing down your thoughts helps to release them from your mind, paving the way to a calmer psyche and better sleep.
5. Consider Your Sleep Environment
Your bedroom may be keeping you up at night! It may sound silly, but hear us out.
Many people with insomnia discover that they sleep much better in a room that is their ideal temperature. Be sure that your bedroom is your ideal temperature before going to sleep, if possible. This can prevent you from waking up throughout the night.
Also, are you sensitive to sound? If you have noisy neighbors or a snoring sleep mate, consider a solution that suits you.
You may need heavy-duty ear plugs if you need complete silence to sleep. Conversely, a sound machine may be just the thing to create a pleasant “white noise” effect.
While everyone has trouble sleeping from time to time, it doesn’t have to be all the time for you!
Try these seven ways to sleep better at night and you may just enjoy your best sleep cycle ever.