In order to maintain a healthy lifestyle – not to mention to feel good – getting enough sleep is absolutely crucial. A lot of people tend not to sleep enough on a regular basis, which can lead to serious health problems down the line. The main problem is, that despite wanting to get more sleep, there are going to be times when we cannot fall asleep after getting into bed. It can be frustrating and lead to an ongoing struggle to fall asleep. To help you fall asleep more quickly, we found some helpful tips.
Keep To A Schedule
Start going to bed at around the same time every night. This way, your body will get used to it and know that it’s time to unwind and sleep. Also, waking up at the same time every morning (yes, even on weekends) will have the same effect. Naturally, both together is the best option.
We all have those days where it feels like we can’t keep our eyes open. You might think that taking a nap will help you get that little burst of energy you’re craving, but we’re here to tell you it won’t. Naps tend to either make you tired or prevent you from sleeping well at night. This could be difficult, but try avoiding naps as a general rule.
Make a habit to shut down all your screens at least half an hour before your bedtime. The blue light from the screens makes it hard for our bran to unwind and get the sleep it needs. Screens tend to overstimulate the brain, even with the brightness down. Turning your laptop or phone off earlier in the evening will make a world of difference to your sleep quality. If you want something relaxing to do before bed instead of binging your favorite Netflix series, opt for reading a book instead.
Create A Routine
It’s no secret that habits are hard to break and even harder to form. All the same, if you want to improve your relationship with sleep, you need to create a nighttime routine for yourself. This way, you’ll start to calm down before bed and your body will know when it’s time to unwind. A great thing to do before bed is yoga – the gentle stretching will allow your muscles to relax.
Take A Warm Bath
Another way to calm down before going to sleep is by taking a warm bath. The hot water can soothe and relax the muscles, releasing stress withheld in the body. Feel free to light some of your favorite scented candles or delve into a good book while you’re at it.
Wine can make you drowsy, yes, but did you know that it damages the quality of your R.E.M sleep cycle? This is the most important stage of sleep when it’s the deepest. So, try to avoid drinking a lot of alcohol – if any – before bed.
No Caffeine After 12 PM
Of course, caffeine is a stimulant. Well, it can keep you awake much longer than you’d like. If you’re someone who needs coffee every day, make sure to drink it in the morning. The reason for this is that caffeine stays in the bloodstream for a whopping 12 hour period. While you experience a crash about an hour after drinking coffee, the caffeine actually doesn’t lose effect until much later. If you want something hot to drink later on in the day, go for tea that has no caffeine.