Do you have trouble falling asleep at night? Many people struggle with stress and anxiety, which makes it difficult to get a good night's rest. According to health experts, not getting enough rest can lead to health concerns such as diabetes, heart disease, and obesity. Getting a good night's sleep is directly related to living a healthy and happy life. If you're experiencing difficulties falling asleep, try some of these ways to stress less and sleep better.
1. Set a consistent sleep schedule
A consistent sleep pattern helps to maintain your body's circadian rhythm, which is crucial to get the best sleep of your life. Hit your sleep stride by going to bed and waking up at the same time every day. If you stick to a consistent sleep schedule, you'll feel well-rested and your body will thank you!
2. Create (and keep!) a bedtime routine
A nightly routine can help your body recognize that it's time to wind down and fall asleep. Start doing the same few simple activities each night before bed, such as laying out your clothes for the next day or pulling back the sheets. Soon, you'll find yourself yawning each time you're performing your nightly routine.
3. Get rid of your worries – before bed
If you find yourself lying awake stressing about certain parts of your life, try addressing them before
bedtime. Make a list of the things that go through your mind when you can’t fall asleep. Make this list at any time of the day, except
right before bed. Writing your concerns down will help trick your mind into thinking that they have been “checked off” your mental to-do list, and keep them from running through your mind while you’re trying to catch some Zs.
4. Make your bed all about sleep
Make your bed all about sleep so your body knows that if you're laying down on your mattress
, you're winding down. This means no watching TV, checking your email, or even reading while in bed. Your body needs to have a clear connection between your bed and sleeping.
5. Set the mood for a dreamy sleep environment
Along the same lines, your bedroom needs to be dedicated to relaxation and sleep. Keep the lights dim, use calming colors in your décor, and maintain a moderate temperature in your room so that you can focus on getting the quality sleep you deserve.
6. Focus your brain to keep it clear
Being able to keep your mind clear of worries can help you to fall asleep. Try focusing on items that you find pleasing and relaxing or even focusing on the lyrics to a calming song to help clear your mind.
7. In with the positive, out with the negative
You can also try simple meditation and relaxation techniques, such as breathing exercises or progressive muscle relaxation (tightening and then relaxing muscle groups from your head to your toes). These techniques can help remove negative thinking, making way for positive, relaxing thoughts.
8. Pinpoint what’s stealing your sleep
Certain foods or beverages that you're consuming may be keeping you from falling asleep. Possible sleep bandits include caffeine, chocolate, and alcohol. Make a list of possible culprits and make sure not to snack on them right before bed. Keep in mind that the effects of caffeine can last for up to seven hours!
9. Get physical to get sleepy
Exercising can keep you fit, boost your mood, and relieve anxiety so that you can fall asleep faster and easier. Just make sure that you’re getting your workout in at least two hours before bed – you don’t want the raised heart rate and body temperature that comes with physical activity to work against you!
Getting enough sleep is critical to your ability to focus and your overall well-being. Following these tips will help you to relieve stress, relax before bed, and get the quality sleep that you need
to keep yourself healthy and feeling your best.