Getting enough sleep is something many of us struggle to achieve. Whether we lead busy lives or cannot simply get to sleep, it can be difficult to get enough sleep each night, which can hinder our health.
Here are some tips from a guest writer to fix your sleep and ensure you feel better every day.
Photo by Rachel Claire
Reduce or eliminate caffeine.
Drinking too much caffeine to give you energy? Drinking too much caffeine can cause your energy to deplete, causing you to feel more tired and stressed. It is ok to drink one or two before lunchtime. If you drink caffeine after lunch, it can hinder your energy and also hinder your ability to get to sleep. Therefore, reduce or eliminate caffeine to help boost your energy, improve your sleep, and help you feel better naturally.
Use hormone therapy.
Instead of relying on medication to get to sleep, it is a good idea to use natural remedies such as hormone therapy.
Get into bed earlier.
If you are finding it difficult to switch off and unwind in the evenings, it might be due to getting into bed too late. If you get into bed and try to sleep right away, you might not have much luck. Whereas, if you get into bed 30 to 60 minutes before you wish to sleep and give yourself time to relax, it will help your mind and body drift into a more peaceful sleep. You could read in bed, try to meditate, or listen to relaxing music.
Take a warm bath before bed.
A warm bath or shower before you get into bed can release tension from the mind and body, aiding in better sleep. It will help you feel sleepy and relaxed, which will help you feel calmer and more prepared for sleep.
Try reading instead of watching TV.
If you find yourself watching TV or using your screens before bed, it might be the reason you find it difficult to sleep. Instead of watching TV or using your screens, try reading instead. This will eliminate the sleep hindrance, which is blue light, and help relax your mind. If you do not wish to use a light, get a Kindle or listen to an audiobook. Reading can help to take our mind off of things, which can help us feel calmer and more ready to rest.
Sleep and wake at the same times
It is good to regulate your circadian rhythm, as it can help us fall asleep and wake naturally at the same time every day without using an alarm. To do this, you must practice sleeping and waking at the same times daily. This will soon help to regulate your sleeping pattern, ensuring you find it easy to get to sleep each night and help you get plenty of sleep.
Even if the morning alarm feels like a struggle at the beginning, stick with it, as your body will soon adjust, and you will start feeling better from a regular sleeping pattern.
Avoid taking electronic devices into the bedroom.
Using screens before bed is not a wise idea if you want to improve your sleep. Hence, avoid taking electronic devices to the bedroom. It will distract you and hinder your ability to get to sleep, which will make you feel groggy the following day. Leave them outside of the bedroom and get yourself a standard alarm clock to help regulate your sleeping pattern.
Try to meditate or perform yoga before bed.
Mindfulness practices before bed are a great way to relax your mind and body. Meditating can help us gain a sense of calm and presence, allowing our minds to switch off from the stresses of the day. Furthermore, yoga can release muscle tension, helping us feel more relaxed when we climb into bed.
If you have time or the patience, try doing both before you get into bed, and you will notice how different your mind and body feel when it is drifting off into a peaceful sleep.
Eat earlier
If we eat our meals or snacks too close to bedtime, it can hinder our ability to sleep. Feeling too full can make us feel uncomfortable when trying to sleep.
Eating anything sugary or that contains caffeine can cause us to stay awake.
Stop eating at least an hour before bed to help your body and mind feel rested and more comfortable sleep.
Stop watching the clock.
If you find yourself watching the clock, it can cause your mind to work too hard and stress your brain out that it isn’t sleeping yet.
If possible, remove the clock from your room. Or, switch it around the other way if you use it for an alarm. If your mind has nothing to focus on, it can feel more relaxed and able to sleep.
Invest in a better mattress.
Another top tip to sleep better is to invest in a better mattress. Although mattresses can be expensive, they are worth the investment as they can improve your sleep, which can improve your health and well-being. Plus, we spend a third of our days in bed, so investing in a comfortable bed setup makes sense.
Trying out various mattresses to find one that makes you feel the most relaxed is a wise idea.
Get new bedding
Speaking of your bed setup, getting yourself new bedding is also a great idea. If your bedding is old or not very soft, it might be the reason you are not finding it easy to fall asleep.
New bedding and a good mattress can make all the difference in your sleep. You can sleep for longer and feel more rested the following day.
It is also wise to invest in a great pillow. One that allows you to sleep comfortably in your favorite positions will allow you to sleep throughout the night with minimal disruptions.
Reduce the noise
If you can hear noises from your bedroom and they are keeping you awake, you might want to consider reducing the noise.
Listening to things can distract our minds and cause us to achieve less sleep. Block out the noise with soft music when you sleep. Set the music device up so it has a timer. This will ensure it turns off and does not go off all night.
Block the light out of your space if it wakes you up
Although you might like to wake up to the natural sunrise on weekends, it might not help when trying to get more sleep during the week.
Waking up an hour before your alarm on a workday is not ideal. It can cause us to lack enough sleep and cause us to experience a midday crash. Therefore, block out the light so you can get as much sleep as possible without being woken up by the sunrise.
Using these tips, you can soon achieve better sleep and feel better each day. You can achieve better health and ensure that you will soon fall into a healthy and natural sleeping pattern so you can always feel energized and rest properly.