Do you lay awake for hours each night, tossing and turning in your bed, trying to get that precious sleep? If you are struggling to get a good night's sleep, follow these tips and you'll wake up bright-eyed and alert.
Drink water Of course it's important to stay hydrated during the day, but drinking too much water before bed before bedtime can cause problems because you'll be getting up all the time. Consider drinking a little less water before bed, rather than downing a huge glass.
Avoid Electronics Television, smart phones and computers could be the reason you lie awake at night, as studies show that artificial light exposure before bed suppresses the release of the sleep-promoting hormone melatonin, making it difficult to fall asleep. So, if you want a good night's sleep, avoid exposure to electronics, at least an hour before you go to bed.
Read a book Reading before bedtime, is a simple way to relax your mind. Fiction is best as it is less taxing on the brain. Also, try and read a real book instead of your iPad, since artificial light can hinder your sleeping pattern.
Reduce room light Light triggers the release of hormones and chemicals that keep us awake or that prompt us to wake up too soon. So, turn off the lights, get blackout shades, better blinds or wear an eye mask. Reducing the amount of ambient light in your bedroom could fix the problem.
Say 'No' to caffeine This one is simple; just don't drink it after 2 pm. If you are a firm believer that a shot or two in the morning has its benefits, but if you want to sleep better, stop consuming caffeine in the afternoon. If 2 pm. seems crazy, try having your last cup a couple of hours later and see what happens.
Relax Thoughts of tomorrow keep us awake at times. Work, money, personal issues, all of these can weigh heavily on our minds and prevent us from falling asleep. Make a schedule of your meetings, errands and phone calls before dinner and keep it aside. Only refer to this list the next morning. This should help clear your mind and alleviate stress and anxiety levels. Make a pact with yourself to have this done at least an hour or two before bed and give yourself some quiet time.
Noise is not good Loud noise from any source can make it hard to get to or stay asleep. Ensure that your bedroom has a small fan or a low noise generating air conditioner, so you don't hear a lot of noise and you can get a good night's rest.
Cool down your room and your bed The optimal room sleeping temperature is 65F. If your room is warmer, turn on the fans, open windows or air conditioner to achieve a better room temperature. If you sweat at night, try moisture wicking sleepwear and temperature regulating bedding to help keep your body cooler while you sleep. Try cooling pillows and cooling sheets. Your body will thank you.