Sleeping problems like insomnia are quite common and you don’t want to rely on over-the-counter sleep aids to get your rest. Nothing beats a good night’s sleep, which is why getting help for sleeping problems is so important.
Your body depends sleep for proper brain function, as even the most basic tasks can be negatively impacted by lack of sleep. Sometimes you just can’t will yourself to sleep, but by making a calm, concerted effort, you may be able to help yourself into a sleep-friendly state using some of these tips.
Create a sleep sanctuary
Your bed should be an inviting place to rest your head, and a spot you only use for sleeping. You don’t want to be too hot or too cold, but a cooler temperature in the room will be more inviting for sleep. Experiment with different sheets, blankets and pillows to find the most comfortable setting for you.
Establish a regular bedtime routine
Sporadic sleep schedules can result in having difficulty sleeping. Try going to bed at the same time every night. If you’re not already, get into the habit of getting ready for bed. Use 15-20 minutes before your designated bedtime to prep your mind and body for bed. Brush your teeth or take a warm bath. Avoid doing things that require a lot of mental attention during this time.
Read a book
Some people find reading before bed a soothing activity. If you try reading to calm your mind, make sure you pick a book that won’t keep you up anticipating what happens on the next page. Skip the book if you’re reading on an electronic device that also connects to your email and social media.
Banish electronics
Electronics in the bedroom are a no-no for those with sleep issues. Turn off the television. Charge your cell phone in another room to avoid checking emails or social media in the middle of the night.
Exercise regularly
Do you spend much of your day sitting at a desk? Do your evenings find you seated in front of the television or your computer? Exhaust the body and the mind will follow. Make it a point to move every day, even if it’s just a brisk walk after dinner. Avoid heavy workouts before bed, as it can take hours for the body to calm down enough for sleep.
Limit fluids before bedtime
Prevent middle of the night visits to the bathroom by limiting fluids before bedtime. You should also skip any caffeinated beverages near dinnertime. If you’re really hard pressed for sleep, avoid caffeine after lunch.
Try safe supplements
Melatonin has been proven successful in helping people fall asleep. Unlike prescription or over-the-counter medications, this herbal supplement won’t knock you out. But coupled with the above tips, melatonin can help relax the mind and prepare the body for a good night’s sleep.
Having trouble getting to sleep or not sleeping through the night can be a frustrating situation. These simple solutions can help you with your sleeping problems and get you sleeping through the night.
