If you are someone that has trouble falling asleep, you are not alone. However, this is a problem that should be addressed as soon as possible. Sleep directly affects our mental and physical health end enables us to function throughout the day. It is crucial to get a good night’s sleep to avoid any issues that may arise.
You should first recognize and observe your sleep patterns. Make a note of what may be contributing to your lack of sleep, how much sleep you are getting regularly, and how much energy you have throughout the day. Then, implement these tips into your life as a way to change your sleep habits and become well-rested.
Tips For Getting Better Sleep
1. Turn off electronics
It is no secret that technology keeps you up at night. I am sure you have laid in bed intending to go right to sleep, but instead, you pick up your phone or turn on the television. An hour may go by and then you realize you should already be asleep.
It is strongly advised that you avoid any electronics at least one hour before you desire to go to bed, giving your brain a chance to get into sleep mode. Blue light exposure directly affects our bodies’ natural circadian rhythm. The blue light tricks our brain into thinking that it is still daytime and will make it harder to fall asleep.
If you need to look at your device before bed, it is recommended to get a pair of blue light glasses. This will help block the blue light which suppresses melatonin secretion that is essential to regulating sleep.
Whether you decide to go for a walk or go to the gym, exercise significantly improves sleep for many people. Sleep is known to reduce the amount of time it takes for an individual to fall asleep. This will also increase your quality of sleep, leaving you refreshed once you wake up in the morning.
3. Read a book
Instead of spending hours looking at your electronics, pick up a book and start reading. Spending even just 15 minutes before bed reading has significant benefits. Reading allows your brain and body to relax and prompts you to get into sleep mode.
4. Try sleep meditation
Mediation is proven to lead to better sleep. As meditation is a relaxation technique, it allows your mind and body to calm down, providing you with inner peace. On Youtube, there are hundreds of free videos available that will help guide you through the sleep mediation process.
5. Listen to music
For most people, music makes you feel relaxed which can help you fall asleep faster. Studies have shown that music with a tempo of around 60 beats per minute triggers your mind into a calm state. According to Psychology Today, “research shows that a pre-bedtime music listening session can help you fall asleep more quickly.” So turn on that relaxing music and see the benefits for yourself!
6. Make your room as dark as possible
You should always attempt to make your room as dark as possible as it results in a better night’s sleep. Invest in some curtains that block the light, or wear an eye mask. Without street lights, or car lights shining into your room, it sends a signal to your body that it is time to go to sleep.
7. Be consistent
You must stay consistent with your sleep schedule. When you go to bed at roughly the same time each night, it will regulate your body clock. In turn, this makes falling asleep easier and will enable you to get a better night’s sleep.
8. Avoid Caffeine before bed
According to Sleep Foundation, “research has also shown that caffeine interferes with our circadian melatonin rhythms which delays the onset of sleep.” It has been suggested to avoid caffeine for at least two hours before bedtime. Instead, drink a cup of Jasmine Tea, as it is known to relax your automatic nervous system.
9. Reduce naps throughout the day
Napping throughout the day for long periods of time can negatively affect your sleep. You may struggle to fall asleep and stay asleep throughout the night as napping confuses your internal clock. If you find that you need a nap during the day, set your alarm for 15-20 minutes as anything longer will deprive your body of the energy boost you are seeking.
Sleep plays a key role in mental and physical health. If you are lacking the recommended amount of sleep, your body struggles to fight off any illness and also increases your risk for conditions such as diabetes or heart disease. If you are someone who struggles to fall asleep or gain quality sleep, try these tips for getting better sleep listed above.