Are you having trouble sleeping? There are a few possible causes as to why you can’t get restful sleep, but taking action will ensure you get the best sleep each night. Here are a few things you can do to get better sleep tonight.
Make Sure You’re Physically Comfortable
This one may sound obvious; it is easy to blame our sleepless nights on the TV or stress, or even our snoring partner. But what we may not consider is our bed comfortability. There are telltale signs to determine if you need to replace your mattress. You want to make sure your environment is relaxing and sleep-promoting. This includes keeping a cooler temperature in your bedroom, making the warm bed even more enticing. A comfortable atmosphere makes it much easier to fall asleep.
Turn Off Your Devices
When you’re getting ready to hit the hay, take 30 minutes to surf your phone or watch the latest episode of your favorite show. After those 30 minutes is up, put your phone away, turn off the TV, and start winding down for sleep.
Create a Night Routine
Humans need routine; it’s how we best function. Try creating a morning and nighttime routine to get your mind and body in the swing of doing certain things at certain times. For example, if you go to bed at the same time every night, your body will naturally start relaxing before that time.
A nighttime routine could include:
- Decluttering the house and empty the kitchen sink
- Reading a chapter of a book
- 30-minute screen time
Creating a schedule for your mind and body will help to promote better, more consistent sleep.
Try Relaxing Techniques
Calming activities like meditation or taking a warm bath can help relax your mind and body before bed. Meditation can help reduce stress, lower blood pressure, and improve emotional health.
Journaling has a similar effect as meditation because you’re able to clear your mind before lying down to sleep. Warm baths are great for the body as they increase blood flow, making breathing deeper and slower.
Try Not To Consume Caffeine in the Afternoon
As much as we love coffee, it’s best to drink it in the morning only. We throw our systems out of whack when we drink caffeine throughout the day or even have an innocent pick-me-up during that 2:00 p.m. slump.
Caffeine naturally stimulates your nervous system, which can make it difficult to fall asleep—try to have coffee any time before noon to give you energy for the rest of the day.
Getting your rest is important, and the quality of your sleep factors into your energy for the next day. It may take a couple of weeks for your body to settle into a schedule and routine, but don’t give up on it. Now that you know what you can do to get better sleep tonight, you’re ready to enter dreamland effortlessly and conquer the day tomorrow!