Something different this week, sleeping and more importantly, how to get to sleep. My problem is that I don’t sleep well and as a result, I’m always tired. Its become a problem recently and I have found it difficult to make decisions because I cannot remember things. My doctor suggested that I tried to get more sleep, but every time I head to bed, my brain is running at full speed with all the things that I have to do. This brings up the question, what things can you do to help you get to sleep.
Sleep is a vital aspect of a healthy life. It can be frustrating to lie in bed trying to get to sleep and failing to do so. The harder you try, the more frustrating it becomes. The good news is that you can do a few things that will help you get to sleep faster. Here are our ten things to help you get to sleep.
Have A Hot Shower
Try to do this as the last thing you do in the day. Not only is it quiet alone time where you can think about the day and let frustrations go, but hot showers will relax your muscles. Furthermore, the temperature changes can help signal to your body that it is time to sleep. If you have a bath, that’s even better. A hot shower or bath will leave you feeling clean and relaxed, ready to get into bed.
Limit Screen Time Before Bed
I know it’s tempting to scroll through your social media feed as you lay in bed, but the blue light from your phone or laptop can be very disruptive to your body’s natural rhythms.
Blue light has been shown to disrupt your circadian rhythms, which is your body’s natural sleep-wake cycle. Instead of scrolling on your phone, try to read a book or magazine. After all, there is more to be gained from reading an interesting book than looking at pictures on social media.
Caffeine is designed to hype you up. If you are drinking coffee late into the afternoon, it may be time to start cutting down. Drinking caffeine up to seven hours before you go to sleep can affect how well you sleep.
While I understand everyone needs it to get through the day, it’s a good idea to have your last cup of coffee at 2pm after lunch. If you find yourself craving something hot in the evening, try herbal teas like camomile, which have been shown to help relax your body.
Write Things Down
You can either use your phone notes or keep a small notepad beside your bed. If you find yourself thinking about things you need to do in the morning, just jot them down. That way, you can sleep peacefully knowing you won’t forget to do them.
If you want to be proactive, you could write yourself a to-do list every night before bed. That way you can sleep easy. Clearing your mind before you go to sleep will help you fall asleep more easily.
Keep a Routine
Your body likes to have routine and stability. Circadian rhythms tell your body when it is time to sleep and wake up. If you stay up late on the weekends and then go to bed early on the weekdays, your body will get confused. Try to keep to a consistent routine of going to bed at a certain time and waking up at the same time, even on the weekends.
I have mentioned how important it is to try to clear your mind before you go to bed. Meditation is a great way to do this. It also helps you relax and calm down. Learning how to meditate can be tricky at first. There are some great apps available that can help you get started. By learning how to empty your mind of thoughts, you can more effectively calm yourself down, which is exactly how you want to be before bed.
Control The Temperature
You might be struggling to get to sleep because of poor temperature control. You may be too hot or too cold, but both can make it difficult to fall asleep. Trying to fall asleep in a hot room is uncomfortable and frustrating.
Try to air your room out before bed by opening a window or turning on a fan. In summer, ditch your thick duvet for a thin sheet with a blanket as it’s easier to control your temperature this way. If you get cold at night, try to keep an extra layer, like a blanket, nearby.
Exercise During the Day
If you spend most of your day sitting at a desk in an office, chances are you aren’t physically tired at the end of the day. No doubt you are mentally exhausted, but you may not have really used your body.
Fitting in time for a walk, jog, or hitting the gym will help you sleep at night. Try to get at least 30 minutes of exercise every day. Not only will this help you sleep, but it will also improve your overall health immeasurably.
Avoid Afternoon Naps
Everyone loves a siesta but taking a nap too late in the afternoon could cause you trouble trying to fall asleep at night. Try to nap before 3pm, any time after this, and you might not be able to fall asleep later.
If you feel tired in the afternoon, its better to just commit to getting an early night rather than a quick nap. However, short naps early in the day have not been shown to affect your night-time sleep, so nap away.
Don’t Force It
There is nothing more frustrating than lying in bed trying to sleep and not being able to. Rather than getting worked up, stop fighting it. Get up, read a book, meditate, and try again in half an hour. Your body can be difficult to control, and sometimes it just doesn’t make sense to fight your natural urges.
Getting good quality sleep is essential. After all, sleep directly controls how well we function during the day. Hopefully, with these ten tips, you can start falling asleep quickly and easily. Do you have something that helps you get to sleep? Let us know!