Do you find the idea of a good night’s sleep to be a strange and foreign concept? Don’t worry, you’re not alone. According to the American Sleep Apnea Association, 70% of people say that they don’t get enough sleep at least once a month, while 11% say that they never get it.
But what if the mornings didn’t have to be a battle of Homeric proportions to drag yourself out of bed? What if some tips for better sleep could have you snoring like a baby at night and ready to conquer the world in the morning?
Keep reading to learn about ten tips to go to sleep faster and give your body the hard-earned rest it deserves.
1. Stick to a Schedule
Your body runs on an internal clock, known as the circadian rhythm. This clock tells your body to be alert and active during the day and sleepy at night. When you go to bed at the same time, it helps your body stick to a schedule.
Try making an effort to be in bed at a certain time, then get out of bed at a specific time the next morning (set an alarm if necessary). It might be a struggle at first, but over time, your body will adjust to this schedule and it’ll be easier.
2. Put the Electronics Away
Are you a chronic-screen starer? Do you spend a good 20 minutes scrolling through Instagram and watching videos of cats brushing their teeth before bed? If you do, understand the effect this can have on your sleep.
Your body produces a hormone called melatonin that helps you sleep. When you use your phone or other devices before bed, the blue light emitted can affect melatonin production. This can mean restless nights and difficulty drifting off to sleep.
3. Set the Temperature
Pay attention to the temperature of the room that you’re trying to fall asleep in. If it’s too hot, your body won’t be able to drift off. For optimal sleep, set the thermostat to anywhere from 60-67 degrees Fahrenheit.
Some people find that a shower or bath before bed helps them sleep. After being in the warm water, your body cools down. This can help tell your body that it’s time for bed.
4. Hide the Clock
How many times do you find yourself looking at the clock on your bedside table each night? In some cases, this can lead you to obsess about your inability to fall asleep. For the best night’s sleep, get rid of the clock.
If you rely on an alarm to wake up, try using the one on your phone. You then only need to look at it when you need to shut off the alarm.
5. Be Smart With Your Naps
Naps can help you feel refreshed and recharged, but they can also contribute to not being able to fall asleep at night. If you don’t see yourself getting through the day without your afternoon nap, make sure that you’re napping smartly.
Make a point to not nap after 3 PM, as this can impact your sleep that night. You should also limit your naps to around 30-45 minutes.
6. Be Mindful of When and What You Eat
Eating right before sleeping isn’t a good idea. Although certain types of food such as carbohydrates can help you fall asleep, the quality of your sleep will suffer. Try to eat your last meal at least four hours before you go to bed.
Certain types of foods and supplements can help you fall asleep. Melatonin chewable vitamins are one type that can help fix a melatonin imbalance in your body.
7. Stay Active During the Day
When you exercise, your body produces serotonin, which can make you happy. It also reduces the production of cortisol, which is a hormone linked with stress. A problem insomniacs face is their own wandering minds, but exercise can be a great fix.
If you can’t hit the gym, don’t worry. Running, hiking, or going for a walk around the neighborhood after dinner should be enough to get your blood flowing and put your mind at peace.
8. Get Comfy
Are you sleeping on a piece of plywood with a blanket on top? If you are, then it’s no wonder that you’re having trouble sleeping. Your body needs to be comfortable in order to rest.
Your mattress should be firm yet comfortable. An orthopedic pillow can also help you keep a healthy position as you sleep, making you feel more comfortable and well-rested in the morning.
9. Ditch the Caffeine
If you’re a coffee-lover, make sure to avoid it at least six hours before you turn off the light. Caffeine can have a serious impact on your body’s ability to fall asleep, as well as on how soundly you sleep.
If you need your coffee fix, try going with a decaf alternative. You can also try drinking a calming tea, such as one with passionflower or magnolia.
10. Read a Book
As mentioned, staring at electronic screens before bed can stop you from drifting off to sleep. Instead of buying things you don’t need on Amazon late at night, consider reading a chapter of a good old fashioned book.
Reading a book is a good way to tire out your eyes and help you relax before you shut off the light. However, make sure that you read a physical book, as opposed to an e-book, otherwise, you expose yourself to blue light.
Try These Tips to Go to Sleep Faster and Feel Better
If you’re not getting enough sleep, it’s time to give your body what it deserves. By following this guide and these ten tips to go to sleep faster, you can be certain that you’ll get a wonderful amount of restful sleep each and every night.
Are you ready to use some of these tips to help you sleep? Before you go counting sheep, take a moment to check out some of our other articles to read more guides and tips.
