Does it take you forever to fall asleep at night? If you are tossing and turning all night or if you suffer from insomnia, there are many changes you can make to your lifestyle to help you get to sleep.
Here are a few that could help you if you’re having trouble falling asleep:
1. Try to wake up at the same time everyday
It can be tempting to sleep late on weekends. However, if you suffer from insomnia or you have trouble falling asleep you should sleep and wake up at the same time every day in order to train your sleep to be consistent.
2. Make sure your bedroom is a dark cave right before going to bed
Darkness helps you sleep. Cover up any source of light that may be distracting you. This includes power lights on electronics and chargers, as well as the display on your AC. Use blackout curtains for your windows.
3. Don’t eat or drink right before sleeping
Eating a late dinner or snacking on something heavy right before falling asleep isn’t good for your sleeping pattern. Eating before bed can activate your digestive system and keep you wide awake. If you struggle with heartburn of indigestion, its extremely important to avoid eating before sleeping as it can make your symptoms worse. Not only eating, but drinking too much liquid can overwhelm you bladder and disturb your precious slumber.
4. I know it’s tempting…but limit your naps
Napping may seem like a great excuse to catch up on missed sleep, but in reality, if you experience insomnia or poor sleep at night, napping might make these problems worse. Long or frequent naps might interfere with nighttime sleep. Quick, power naps are the way to go.
Regular exercise can improve sleep quality and duration.
6. Get all your worrying done before you sleep
If you lay in bed worrying for ~hours~ thinking about your plans, work, deadlines, or stressful events, consider setting a period of time thinking about these things. You should set a time where you review your day and make plans for the next day or week. The goal is to avoid overthinking when you are trying to sleep. It’s best to eliminate all your concerns before bedtime.
7. Try an eye mask
Eye masks are one of the best tools that can be used to overcome sleep problems and obtain restful, relaxing sleep. Putting on an eye mask can also help you refrain from using your phone or being distracted. When your brain senses pure darkness, it causes the production of melatonin, the chemical of sleep.
8. Create your own relaxing night time routine
Remember as a child when you could literally just close your eyes and be asleep within minutes? Definitely took those days for granted. Relaxing bedtime routines are essential to both children and adults to get a good night’s sleep. You must create a comfortable sleeping environment for yourself. For kids, this could be bath time, pajamas, teeth brushing, story time, kisses, and then bed. For adults, a healthy routine may be harder to create, but could include relaxing with a calming tea, face washing, teeth brushing, reading, and sleep.
9. Rub mustard oil on the soles of your feet
Mustard oil is quickly absorbed and massaging it onto the soles of your feet can help you relax instantly.
10. Read a boring book
The more boring, the more likely you’ll fall asleep.
11. Essential oils
Essential oils are a life hack for just about everything. Using oils to sleep are a great natural alternative for sleeping pills and medication. Oils such as lavender, chamomile, marjoram, and sandalwood help the mind and body relax. You can use these oils topically or aromatically in a diffuser.
12. PUT YOUR PHONE AWAY
Okay so you probably won’t turn off your phone, but once you put your phone on night mode, set your alarms, and turn off any notifications that might wake you up in the middle of the night – go do something else for a bit (like your bedtime routine).
13. Write in a journal
Jot down a couple of things that you’re grateful for in a journal. Be as brief or as detailed as you like. Reflect on your day in a positive way so you’ll have happy thoughts and positive vibes with you as you close your eyes.
14. Take a warm bath or shower
Taking a warm shower or bath at night adjusts your body temperature so you’re nice and sleepy by the time you hit the sack. When you come out of a warm shower into a cooler temperature, your body temperature will drop. That drop in temperature signals your body that it’s time to rest.
15. Count sheep
If all else fails go the old fashioned way and count sheep.
Hope some of this works for you.
Good night and sweet dreams.
cover image via: Hum Network Limited