Do you struggle to get a good night’s sleep? Or feel like your body is constantly on alert? If so, you are not alone. Getting a good night’s sleep can be difficult for everyone. While many factors can affect your ability to drift off, keeping a consistent sleep schedule and stress and anxiety can be huge factors. If you’re anything like the majority of adults, you’re probably fighting an uphill battle every night when it comes to falling asleep. Here are five helpful tips to get better sleep.
Here are five helpful tips to get better sleep:
Stick to a Sleep Schedule
Sticking to a sleep schedule is one of the most effective ways to help you get a better night’s sleep. You need to make sure that your body clock is running on time, and this means you need to go to bed at a consistent time each night. Experts recommend going to bed by 10 p.m., but it’s important not to feel guilty if that doesn’t work for you. More than anything, your body gets enough time in bed before waking up the following day. Creating a regular routine around going to bed can also help with your body clock. For example, have breakfast simultaneously every day or take a walk after dinner.
This will help regulate your bodily functions so they can prepare for sleep while you’re eating or spending time outside during the evening hours.
Don’t Go to Bed Too Hungry or Overstuffed.
When you go to bed hungry, your body is more alert. If you overstuff yourself at dinner, your body will have difficulty digesting the food and will also be more alert. You are most likely going to toss and turn more than someone who has a full stomach.
Don’t Exercise Too Close To Bedtime.
Many people find that when they exercise close to bedtime, it makes it hard to fall asleep. The body uses a noradrenaline hormone, which is released by the brain when you exercise and can keep you from falling asleep. So what should you do? Anything from an hour before bedtime up to two hours before sleep should be safe. But if you know that your body doesn’t respond well to exercising right before bedtime, try to plan accordingly. This will help make sure you have enough time for your body’s noradrenaline levels to drop and get a better night’s sleep.
Choose Sleepwear Carefully
It may sound trivial, but the clothes you sleep in can be a factor. You want to choose your sleepwear carefully and ensure that they’re not too hot or too cold.
Have A Journal For Any Nighttime Worries
If you’re unable to fall asleep because of overthinking, keep a journal by your bed. When you start worrying about something and can’t sleep, you can write it down. Either do this before bed or right when you wake up. When you wake up in the morning, read through what you wrote down and then discard it so that it doesn’t worry you anymore.
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