Sleep. We all need it. We all want it. But sometimes, no matter how hard we try, it seems like getting a good night's rest is impossible. Whether you're struggling with insomnia, anxiety, or simply finding it hard to wind down at the end of the day, there are a few things you can do to ensure you get the rest you need.
Stick to a Routine
One of the best ways to get your body used to falling asleep at a certain time is to stick to a bedtime routine. This means going to bed and waking up at the same time every day, even on weekends. Over time, your body will begin to naturally prepare for sleep when it's time for bed.
Avoid Caffeine and Alcohol
Caffeine and alcohol are two substances that can interfere with sleep. Caffeine, of course, is a stimulant, so it's no surprise that it can make it difficult to fall asleep. Alcohol may help you fall asleep initially, but it actually disrupts sleep later in the night, leading to poorer quality sleep overall. Try not to drink either of these beverages close to bedtime.
Create an Optimal Sleeping Environment
Your bedroom should be dark, quiet, and cool in order to promote sleep. If you live in a noisy area or have trouble sleeping in complete darkness, try using earplugs or an eye mask to block out external stimuli. Additionally, make sure your mattress and pillows are comfortable so that you can drift off easily. If you find your mattress isn’t giving you the rest you need, look into Tempur-Pedic Queen Mattresses. These are designed to make sleep deeper and last longer.
Exercise During the Day
Exercise is excellent for overall health, but did you know it can also help improve your sleep? Research shows that moderate exercise during the day can lead to better sleep at night. Just be sure not finish your workout too close to bedtime since this can make it difficult to fall asleep later on.
Put Away Electronics
The bright screens of phones, laptops, and other electronic devices can suppress melatonin production and make it harder for you to fall asleep—not ideal when you're trying to get some shut-eye! So put away your electronics at least an hour before bedtime and try reading or taking a relaxing bath instead.
Practice Relaxation Techniques
Sometimes our minds just won't shut off when we're trying to go to sleep. If this is the case for you, try practicing some relaxation techniques right before bedtime in order to calm your mind and body and prepare for slumber. Techniques such as deep breathing exercises or progressive muscle relaxation may help you ease into sleep mode more effectively.
Try Herbal Tea
Chamomile tea in particular has been shown in studies to improve sleep quality. If chamomile doesn't sound appealing, there are plenty of other herbal teas out there. Just remember not to drink any tea too close to bed because you may have to wake up in the middle of the night to use the restroom!
A good night's sleep is important for both your physical and mental health. Unfortunately, it can be difficult to get the rest you need due to stress, a busy schedule, and other factors. Practice these tips to regain the slumber you need to power through the day!