Are you tired of tossing and turning into the late hours of the night? Do you fantasize about crawling into your bed throughout the entire day only to lie there wide awake once you finally can? Are you one of those people who will lie in bed thinking about the most ridiculous things rather than shutting your mind down and going to sleep?
If any of this sounds familiar, then you need to know about a few tips for better sleep at night. Knowing how to sleep better at night will not only ease your bedtime frustrations, but it’ll improve your mood and energy levels during the day as well.
To start getting better sleep at night, continue reading below. Here’s everything you need to know!
- Give Yourself a 30-Minute Blue Light Break
It’s essential you give yourself at least 30 minutes before bedtime of no electronics. Electronics and the blue lights given off by them keep your mind alert. It’s difficult for your mind to be ready to shut down only several minutes after turning the television off.
Give yourself a break from computers, TV screens, cell phones, and other electronics before bed. Consider wearing blue light filtering glasses if you must use an electronic device before bed. These glasses will protect your eyes from your electronic devices.
- Skip the Day-Time Nap
Getting sleepy during the day is normal. It’s that mid-day drag, right after lunchtime, that makes you want to shut your eyes just for a few. If you take naps during the day, this could affect your sleeping quality at night.
Instead of taking a nap, find other ways to give yourself energy during the day. Do a quick exercise, eat a healthy snack, or engage in a challenging brain puzzle. These are all healthy ways to boost your energy without having to rest your eyes.
By the time bedtime comes around, you’ll be ready to pass out.
- Avoid Sugar and Caffeine Late at Night
Eating or drinking sugar and caffeine late at night will keep your mind awake throughout the evening hours. You should drink caffeine only 6-8 hours before bedtime and avoid eating food past a certain time as well.
Eating food at night will give your body energy and make it difficult to fall asleep. If you must drink or eat something as a late-night snack, try to find things with low amounts of sugar and caffeine.
- Put Yourself on a Consistent Schedule
When we want our babies and young children to sleep well, we place them on a sleeping schedule. Their bodies then get used to this schedule, making it easier for them to fall asleep at specific times. The same is true for adults as well.
Wake up and go to sleep at the same time each day. Your body will get in the habit of this and know when it’s time to wake up and when it’s time to begin winding down.
- Create a Relaxing Bedroom Environment
If your bedroom is busy without a lot going on, then it could be a challenge for your mind to relax while there.
Make your bedroom a place that instantly relaxes you. Don’t bring work into the bedroom either. You want your mind to know that this is the place for pure relaxation.
Reduce extra noise and light too. You can purchase noise reduction and light-blocking curtains and other items to help keep the room dark and quiet.
Be sure to drop the temperature down to raise melatonin levels. If you need a fan to sleep, use a convenient fan that’s portable. You can then position it however you’d like.
Think about upgrading your pillows, mattress, and blankets also. The more comfortable you are, the better chance you have at getting a good night’s rest.
- Go the Natural Route
There are plenty of natural ways to help you sleep at night. When taking natural supplements, you won’t have to worry about putting chemicals into your body each night.
Some sleep remedies you can consider are melatonin, chamomile, and lavender. These can be taken orally in a pill form, drank as a tea, placed on a pillow when using essential oils, and more.
- Fully Relax Before Jumping Into Bed
Start to unwind before you even get into bed. Find different ways to relax your mind and body before lying down. You can take a hot bath or shower, read a book, meditate, or something else.
These are all great ways to let your brain know it’s time for bed. These relaxation remedies will also help clear your mind of everything that happened that day and all the worries of tomorrow.
- Stay Busy During the Day
If you don’t stay busy during the day, then there’s a good chance you won’t be ready to go to sleep at bedtime. Try to stay as busy as possible during the day and get all of your energy out. This is true for both physical and mental energy.
Keep your mind busy and your body active. Take the stairs instead of the elevator, go for a walk during lunch, and so on.
- Ask a Doctor About Possible Sleep Disorders
Some people suffer from sleeping disorders. If you are dealing with a sleeping disorder, then it may be difficult to fall asleep even with the help of these tricks. If you still can’t seem to get a good night’s rest, then it could be time to contact your doctor.
Speak with your doctor about possible sleep disorders and rule this out or receive proper treatment.
- Combat Restlessness Rather Than Accept It
When you’re unable to fall asleep at night, don’t just lie there. Get back up if unable to sleep. Try reading a book, or do something else relaxing until you feel ready.
It may only take a few minutes of reading or meditating before you feel ready to finally close your eyes for the night.
Know These Tips for Better Sleep
Restless nights lead to tiresome days. Know these tips for better sleep to help you get the full night of rest you deserve.
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