Has getting a good night’s sleep become a nightmare for you lately? If so, you’re definitely not alone. NHS Heroes : Our 24/7 lifestyles, stressful jobs, poor diets and myriad of other things certainly have a way of keeping us awake at night. If refreshing sleep seems like an impossible dream, don’t despair. Try the following tips and you can start sleeping better tonight.
- Establish a sleep routine.
Do you go-go-go all day long and then just collapse into bed only to lie awake? Your body and mind need to prepare themselves for sleep. Create a sleep routine to help you wind down so you can rest. After getting in your PJ’s, try reading a book, praying or meditating before you turn in.
- Only use your bedroom for sleep and sex.
Many people watch TV in the bedroom or even use it as an office. That’s a no-no. Subconsciously you’ll associate these activities with staying awake. Keep them off limits.
- Ensure your bedroom is sufficiently dark.
Ensuring that your bedroom is dark signals melatonin production in the body to help you sleep and maintain your circadian rhythms. Get blackout curtains or wear a sleep mask.
- Nix the electronics.
Electronics with their glowing lights can also disrupt the body’s melatonin levels and prevent you from getting a good night’s rest. Not to mention their EMF levels can also interfere your body’s ability to relax.
- Keep it cool.
Our bodies sleep better when in a slightly cooler room. Keep your bedroom temps somewhere between 60 and 68.
- Avoid late night snacking.
Eating too close to bedtime forces your body to work harder by focusing on digestion when it should be resting. Avoid meals at least three hours before going to sleep.
- Avoid late night liquids.
Drinking liquids too close to bedtime can have you up in the middle of the night visiting the bathroom. Consider having your “last call” for beverages about at least two hours before bed.
- Watch the caffeine.
Caffeine often keeps folks awake long into the night. Avoid consuming caffeine after 3 pm so it can work its way out of your system in time for sleep.
- Be mindful of naps.
Naps can be a welcome respite during the day and many experts advise taking a 20-minute power nap now and then. Slumbering the afternoon away for hours however can really disrupt your body’s natural rhythms. So be mindful of those catnaps.
Regular exercise provides so many benefits to your body, including better sleep. As little as 30 minutes a few times a week can have you sleeping better. Try walking, biking or swimming. Yoga is another excellent form of exercise that not only helps your body, but also your mind. It can calm those racing thoughts so they won’t keep you up at night.