If you’re having trouble falling a sleep or staying a sleep, you are not alone. Sleep is a major problem for many people. It’s important to your health, your energy level, and your ability to function well. To feel rested and energized, most adults need seven to eight sleep hours each night.
Start by observing how you sleep. Note how much sleep you get each night and what factors influence it. Also note how you feel in the morning, as well as how tired you are throughout the day.
Try these five sleep strategies after observing your sleeping patterns for one or two weeks.
1. Reduce the amount of light and noise
The two factors listed above can affect your sleep quality and quantity. The darkness causes your brain’s melatonin to be released, which has a calming and sleepy effect. It’s therefore important to limit your exposure to light just before going to bed. Even the light coming from your TV, computer or other electronic devices can make it harder to fall asleep. You can create a dark bedroom by using blackout shades and eye masks. Noise can also interfere with sleep. Use a fan to drown out any unwanted noises.
It’s worth investing in bedding that will relax and comfort you. Try lowering the thermostat a few degree before you go to bed. Your body temperature naturally drops when you rest. A chilly room will help to maintain this temperature.
3. Maintain a regular routine
Adults sleep better if they follow a routine at night. Keep a regular schedule of sleep. During the week, and even on the weekends, try to wake up and go to sleep at the same time. The same routine before going to bed can prepare your body and brain for sleep. Focus on activities that encourage relaxation such as gentle stretching or writing in a diary, reading, or meditation.
4. Manage stress
Stress can have a significant impact on your ability to sleep and how well you can fall asleep. Stress is not all bad but it can disturb your sleep if it becomes worry or anxiety. Try stress management techniques at bedtime if your mind is constantly racing. You can clear your head by listening to sleep talk-down mediations, without watching them. Try aromatherapy, deep breaths, gratitude journals, or other forms of meditation.
5. Get up from bed
You can relax by doing something relaxing instead of lying in bed worrying about not being able to sleep. You could read a boring book, practice a relaxation technique, or focus on your breathing. If you start to feel sleepy go back to bed. Sleep is important.
Prioritize your sleep. These tips will help you sleep better, even if you already do.
Use these suggestions to help you sleep more and feel better
- This week, keep a log of how much sleep you get.
- Before you go to bed, turn off all electronic devices including the TV and phone.
- Stretch gently before you go to bed.
Continue to make adjustments until sleepless nights are a thing of past. It may be necessary to consult your healthcare team if you still struggle with sleeping despite taking these steps.