If you’re like millions of others trying to get a good night’s sleep can seem impossible. You spend half the night tossing and turning, and as soon as you finally get to sleep it seems like the alarm is going off. Mornings are hazy and you always feel crabby and tired, but there are some things you can do to help you sleep better at night. Here are a few simple tips that have worked for me.
Have a set sleeping schedule.
Going to bed at the same time every night, even on weekends and holidays will promote better sleep patterns. The consistent routine will reinforce your body’s sleep-wake cycle, and this means a more restful night for you. It is important not to put too much stress on yourself to fall asleep as soon as you lie down, the pressure you’re placing on yourself will make it more difficult to drift off.
Watch what you eat and drink.
Avoid overeating or going to bed hungry, this can affect your quality of sleep. You also want to stay away from caffeine and alcohol right before bedtime. Caffeine is obviously a stimulant, and it can take hours for it to wear off. Alcohol might be listed as a depressant, but it can also make it difficult for you to fall asleep.
Have a bedtime ritual.
Creating a bedtime ritual for yourself will indicate to your body it is time to start slowing down. It can also be a good way for you to help your mind relax. Reading a book or listening to soft music are two good examples, but you do want to avoid watching TV or playing with other electronic devices. Some studies have suggested that using electronics right before bedtime can interfere with sleep quality.
Make sure that you are comfortable.
If you’re not comfortable you will find that it is difficult to fall and stay asleep. It is important to remember that what might be comfortable to someone else, may not work for you. Your mattress, pillows and even sheets can all affect your comfort and sleep quality. The ambience in your room is also important when you are trying to create a peaceful and comfortable sleeping area. Most people find that they sleep better at night when the room is cool, quiet and dark. This might mean window darkening shades, wearing earplugs and even using a fan.