Even after a long day at work, you may still have problems falling asleep at night. The stress of work, remembering chores to take care of the next day, or just general anxieties that keep you up at night. Regardless of what it is, you can try these simple tricks to help you fall asleep faster.
Bedroom Is Only For Sleeping
Only use your bed for sleeping and no other activity. Don’t lie in bed to watch TV, work on your laptop, or eat. Your brain will start to associate your brain with other activities, making it more difficult for you to actually fall asleep at night. By removing all of these other distractions, you’ll find that you fall asleep much more easily.
Making Your Bed Comfortable
You should make your bed as comfortable and cool as possible. A constant 65 degrees helps your body to slow down into a state of rest. Get comfortable pillows as well; a pair of the best bamboo pillows will achieve this, as they maintain their shape and also remain a constant cool temperature. Reduce the noise of the room and make it as dark as possible so that your brain can go to sleep.
Give Yourself a Bedtime
Consistency is key when it comes to training your brain to go to sleep. That means going to bed at the same time every single day. Even on the weekends. Stick to a regular sleep schedule and routine so that your biological clock turns off at the same time every day. On the nights that you do have to change your routine a little bit, only alter it by 15 minutes or so.
Exercise During the Day
Engaging in aerobic exercise during the day takes a lot out of the body, which means you’re going to be plenty tired by nighttime. Studies revealed that those who exercised at least 4 times a weeks improved their quality of sleep and reduced their depressive episodes.
Reduce/Eliminate Smoking and Drinking
First of all, nicotine is a stimulant so it’s going to keep your body in a state of waking more often than if you didn’t smoke. Withdrawal pangs are also terrible too and will leave you feeling more moody.
Alcohol is a downer, but that doesn’t mean it’s a good idea to drink before bed either. It may help you fall asleep, but it reduces your time in REM sleep, meaning that your brain isn’t turning off.
Forget about binging on those supersized meals from the local fast food joint. Indigestion and heartburn occur during the night when you’re lying down because your body isn’t able to digest the food properly. It should be in a state of rest; instead, you’re making your organs work overtime.
Reducing Your Stress
Yoga and meditation are good ways to eliminate any stress you may be carrying around. Stress greatly affects sleep, as well as the rest of your body. Take the time to unwind before bed so that your brain isn’t dwelling on matters it can’t fix.
Everyone is comfortable in different sleep positions, so find the one that’s right for you. If you sleep on your back, ensure that you have a comfortable pillow to prevent neck strain. Side-sleepers should have a thick pillow that fills the space between your shoulder and neck. Front-sleepers should invest in thin pillows to eliminate back strain.
Getting into bed at night shouldn’t be the most stressful part of your day. Take the time to eliminate the struggles in your life so that you can give your body the rest that it deserves.