We have all been there — It’s late, you have to get up early in the morning, your exhausted, but yet you just can’t seem to sleep. There could be many reasons why sleeping has become more difficult. One of the most common reasons why we cant get sleep is due to overthinking at night — there is something about laying down to get some rest that brings about every thought and task you have to do. There is hope even for the most sleep deprived out there and we’ve listed a few tips below.
1. Turn off the electronics at least 30 minutes to an hour before bedtime
I get it — at night you just want to sit back and enjoy your favorite show, browse online or play your favorite games. You can watch your shows and spend time surfing the net, but turn it all off 30 minutes to an hour before bedtime to help get your brain into more of a restful mode.Watching late night TV could leave you feeling anxious causing you to lie awake at night tossing and turning while trying to get your sleep.
2. Make sure your room is sleep ready
Make sure your room is the most comfiest place by keeping it dark and cool. Be sure there are no lights on when it is time to sleep. If you must have a light of some sort use a dim nightlight. Make sure your room is between 60-68 degrees. Sleeping with a fan helps many to sleep at night and sometimes the noise of a fan also adds to the peaceful environment. If you enjoy the sound of rain, crackling of a wood burning campfire or the sound of birds chirping — you can play these sounds through YouTube or download an app such as, Sleep Pillow Sounds. Be sure to invest in a good mattress, a bad mattress could be the cause of your lack of sleep.
3. Exercise daily
Exercise is good in general and the harder you work your body the more your body will look forward to resting. According to sleep.org “Physical activity improves sleep quality and increases sleep duration.” Exercise may also bolster sleep in other ways, because it reduces stress and tires you out. If exercise gets you more awake then stick to doing it earlier in the day, but if exercising at night makes you want to fall right to sleep — do it!
4. Prepare your body and mind for rest
Set a nighttime routine and stick to it especially if it works, if it doesn’t work then switch things up until it does work. Preparing your mind for sleep means turning off all electronics. Reading a book, drinking a relaxing tea and taking a hot bath are a few ways to get your body more relaxed. Stay away from anything that stresses you out and to get rid of daily stress try meditating it’s a proven way to help you forget about everyday problems and prepares you to get a great nights rest. If you lay awake at night thinking of all you have to do the next day, week or month — try writing it all down and then forgetting about it. Thinking about the next days tasks are not going to get them done anyway so just put the thoughts away and enjoy your sleep — it will all be there tomorrow.
5. Avoid alcohol and cigarettes
Alcohol, cigarettes and caffeine are definitely things to avoid when trying to sleep. According to Sleephealthfoundation.org, “Although alcohol will make you feel sleepy and may help you fall asleep at night, it actually disrupts your sleep later.” In the second half of the night, sleep after drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, headaches and is much less restful. Taking in Nicotine can cause you to lose sleep and should be avoided at all times, but it should definitely not be taken in at night if you wish to rest better. Studies found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy so avoiding caffeine is very important to getting the rest your body deserves.