If you are struggling to sleep at night then you will understand how frustrating this can be.
At times you may feel as though nothing you do works and that things are never going to change. It doesn’t have to be this way, and believe it or not, there are things that you can do to try and help yourself to sleep better at night without taking too much time out of your day.
1Stick to a Schedule
It’s so important that you go to bed and wake up at the same time, every single day. You may prefer to sleep-in at the weekend and this is completely understandable, but this can make those Monday mornings all the more grueling.
When you get up at the same time every day, you can help your body to get into a routine and you can also train your brain to know when it is time to start winding down. Little things like this can make a huge difference to your routine.
2Bedtime Rituals
You don’t have to spend hours meditating before you get into bed just to try and get some sleep.
In fact, this can be counterproductive if you struggle with the idea of sitting still. Instead, try and run a hot bath with some nice salts before you get into bed. You also need to shut off your light at a certain time and limit anything that could cause you excitement or stress.
This will help you to stay asleep for longer and it will also help you to feel more positive about bedtime.
3Exercise
You may be thinking that you don’t have time to exercise and this may be the case, but a 20-minute walk can make all the difference.
It doesn’t take long to do but it could help your body to release some of that stress that is keeping you awake at night. If you can, do the walk at night before you get into bed. This should stop you from tossing and turning all the time, and it can also help you to let go of that tension.
It’s also a good idea for you to look into your mattress as well, as this could be causing you problems. If you are due to buy a new one then this avocado mattress review should be able to help you.
4Avoid Naps
When you get very little sleep, you may find it hard to avoid napping during the day. This is completely understandable, but it could be doing you more harm than good.
Power napping should also be avoided as well, even if it is just for 5 minutes. The main reason for this is because it could have a huge impact on your energy levels at night. If you find it hard to stay awake through the day, then it’s probably because your body is in the routine of having a nap around that time. By forcing yourself to adapt to a new and healthier routine, you can help to eliminate this.
5Keep Your Phone Outside Bedroom
Ideally, your bedroom will be a wifi-free environment to create the healthiest place for you to recharge and relax. Having a phone at your night table is a constant distraction and if you have the habit of checking emails in bed before falling asleep, that can be one of the main reasons for poor sleep quality.
The light from the phone activates your brain and it takes a lot longer for it to relax and prepare for the sleep mode. If you need to set an alarm, you can place your phone in a bathroom, which will also help you to get up on time instead of hitting the snooze button all the time.
6Dark Room
This one is pretty obvious but a lot of people still get it wrong. Make sure you pull the curtains and keep the room dark. Same as the light from your mobile phone, lights from outside will disturb your sleep and contribute to poor sleep quality.
7Stable Temperature
Some people swear by having a window open all night to let fresh air in, others prefer to sleep in almost sauna-like temperatures. Find what works best for you. For most people, stable room temperature
8Good Company
Finally, good company is always the perfect recipe for good night sleep =)
