Ease into Sleep

I don’t know about you but I used to have a hard time sleeping at night which means that in return, I wasn’t much of a morning person. I don’t know what it is but at night, my mind runs a mile a minute and I just can’t turn it off. I’m still not much of a morning person but, after a rough couple of months, I implemented these tips from the National Sleep Foundation for a better night’s sleep:

  1. Stay on Schedule. Staying consistent increases your quality of sleep. By going to sleep at the same time every night, you are able to set your internal clock which over time leads to a better night’s sleep.
  2. Watch What you Eat and Drink—and When. Stimulants like nicotine and caffeine can take hours to wear off making it harder to fall and stay asleep so it’s best to avoid them for four to six hours before bedtime.  Although alcohol can make you feel sleepy at first, it lowers your sleep quality. Also, pay attention to when you eat—going to bed hungry or close to bedtime can keep you up later. Similarly, go easy on any liquids before you head to bed to prevent trips to the bathroom in the middle of the night.
  3. Create a Comfy Bedroom. Set your room up for a good night’s sleep by keeping it quiet, cool and dark. Ear plugs are helpful and so are eye masks to keep your room conducive to sleeping. Your bedding will also make a big difference. Ideally, mattresses should be replaced every five to seven years and pillows should be replaced annually. A mattress should feel comfortable, and if you share a bed, make sure it’s big enough so you both to sleep comfortably.
  4. Start an Evening Ritual; curling up with a book, listening to calming music or taking a warm bath. Doing the same, relaxing thing every night will let your body know that it’s time to wind down. Avoid doing stimulating activities like watching TV or looking at your laptop, tablet or phone before hitting the hay.
  5. Don’t Watch the Clock. Staring about at the clock thinking about how you can’t sleep can stress you out and make it even harder to snooze. Keep your bedroom clock turned away from you and if 20 minutes pass and you still can’t fall asleep, get out of bed and do something peaceful until you feel drowsy.

What are your tips for a good night’s sleep?

 

 

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