If you are having trouble falling asleep at night, it can start to have a bad domino effect on your life. It becomes harder to function during the day, your weight may go up, and you may be having feelings of mood swings and depression. An adequate supply of sleep is good for all body functions to work properly. If you are experiencing insomnia or maybe just having a hard time falling asleep at night, then read on. I’m going to go over some tips that will help you fall asleep at night.
Stay On A Sleep Schedule
Staying on a sleep schedule will help your body to know when it’s time to slow down, rest, and go to sleep. Strive to go to bed at the same time each night.
Read Before Bed
Even if you aren’t tired, it may help to get in bed and read. Make sure that all of your night rituals are over such as teeth brushed and bathroom used. That way when your eyes get tired and you start to drift off to sleep you can simply close the book, turn off the light, and go to sleep.
A Cool and Dark Bedroom
A bedroom that is too warm may be keeping you awake at night. The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees Fahrenheit for the best sleep conditions. Try to foster a good sleep environment that includes a cool and dark room. Darkness cues the brain to make melatonin which communicates to your brain that it’s time to sleep.
Cut Back on Caffeine Intake
We all know that caffeine can jolt you awake each morning. It’s also highly addictive. Many people need a cup of coffee first thing in the morning to wake up and to hold off a headache. These are signs of caffeine addiction. How much caffeine you consume in a day, can also keep you from sleeping soundly at night. Try to slowly cut back on your caffeine intake and see if your sleep patterns improve.
Chamomile Tea
Studies have shown that drinking a cup of chamomile tea before bed will make you feel more tired and ready to sleep. Some people prefer to drink the tea during the day, but if you drink it right before bed, there is an even better chance that you will sleep well. Chamomile tea can also help you with anxiety, depression, and indigestion, which can all have an adverse effect on your sleep patterns.
Take a Warm Shower Before Bed
When you warm up your body with a warm shower and then walk into a cool room, your body temperature will drop. Studies have shown that this rapid temperature drop, slows your metabolism and prepares your body for sleep. A warm shower also relaxes your muscles and prepares the body to relax, slow down, and sleep.
Exercise
When you tire yourself out during the day, sleep will just come naturally at night time. Try to get your blood pumping during the day. Take a walk or go for a bike ride. Some people don’t sleep well at night because they simply aren’t tired out enough to sleep. The more you exercise, the more sleep your body will need.
Get Enough Sunlight and Fresh Air
Have you ever had a day at the beach and then find you can hardly make it to bedtime? Sunlight and fresh air are good for you, and they can even help you to fall asleep at night. So play hard, have fun, and enjoy some fun in the sun. You may find that you are asleep the moment your head hits the pillow.
Don’t Eat Right Before Bed
Make sure to eat dinner at least four hours before bed. Also, try not to eat a high-carb dinner. Although a high-carb dinner may help you fall asleep faster, you will probably wake up in the middle of the night. For deep and restful sleep, you should eat your last snacks a couple of hours before bed. Good foods to eat may include almonds, teas, fish, and milk.
Put Lavender in Your Bedroom
The aroma of lavender can help relax your nerves, lower your blood pressure, and make you feel more relaxed. Studies have shown that people who sniff lavender before going to bed also feel more vigorous in the morning.
Use Candles to Light Rooms
For a couple of hours before you go to bed, use candles instead of light bulbs. Blue light can give you energy, and you will not feel as sleepy. Candles, on the other hand, have a calming effect on people and cause them to be more tired. Try eating dinner by candlelight, and leave the candles on until you are ready for bed. Also, don’t look at your phone, or any other device that has a bright light. Instead, enjoy the warm glow that a candle gives.
Don’t Look at Your Clock
Glancing at your clock every few minutes may cause you to become anxious about your sleeplessness. And people who become anxious about their sleeplessness often deal with insomnia. If possible, get rid of the clock. If you need your clock for an alarm, then put it in a position that you can’t see it. The next time you can’t fall asleep, remind yourself not to look at the clock.
Have Your Bed Be Comfortable
The more comfortable you are, the better chance that you will fall asleep. Make sure to have a comfortable mattress, sheets, blanket, and pillows. A weighted blanket may be a good choice since it helps reduce body stress and improves your sleep. Last, of all, make sure to wear comfortable clothing to bed. Choose clothing that is not too hot or cold, and makes you feel comfortable.
Don’t Take Naps
Although a nap during the day will help you gain energy and become alert, it will also make you feel less tired at night. And when you can’t sleep at night, you will feel tired throughout the day, and therefore need another nap! Don’t nap longer than 30 minutes a day. Naps that are longer than that will lead to a sleeplessness state and lead to insomnia. The more you sleep you get at night, the less amount of time you need napping each day.
Final Thoughts
A good night’s sleep can do wonders for your health and sense of well being. I’ve gone through some tips that you can do to ensure that you get a good night’s sleep. I hope that you will try some or all of these tips if you are having trouble falling asleep.
