Getting to sleep each night may not be a problem for some people who are just about falling asleep while watching television, but for some getting a good night’s sleep can be a major challenge. The best way to fall asleep is to be comfortable but setting yourself up to achieve this comfort requires some adjustments.
A Comfortable Bed
Depending on what season you are experiencing, in the colder months, it is important to have a warm bed. Not too hot, but a comfortable temperature. Being too hot or too cold can distract you from sleeping. If it is Summer, you need to replace warm bedding with breathable bedding to keep you cool. It can get cool in the early morning which is why it may be a good idea to invest in a cotton blanket.
Comfortable Room Temperature
If your bed is warm in the winter months it is of lesser concern if the room temperature is cool. But nothing stops you from sleeping more than a high temperature in Summer. To combat this open windows, use air conditioners to cool the house, and shut blinds during the day to keep the house temperature cool.
Have A Routine
Having a daily routine conditions your body to be hungry at mealtimes, feeling awake during daylight hours, and sleepy at bedtime. A routine may take a week before it makes a difference and an early bedtime can stop insomnia and make you feel awake when you need to get things done.
Darkness For Sleep And Daylight For Wakefulness
The blue light used in digital phones, computers and tablets can disrupt sleep and trick your body into thinking that you are experiencing daylight. Like animals, humans naturally feel sleepy at nighttime and awake during the day. If you are a shift worker, you can darken your bedroom with thick curtains that fully cover the windows.
If you have sleep distracting clocks which include clock radios or clocks that beep on the hour it may be a good idea to see if your sleep is improved when you disable these.
Not Relaxed Before Bed
Stress and worry don’t help with getting to sleep. They make you think of what you don’t want to. To alleviate this try listening to some music or do some relaxing breathing while meditating. Many meditation teachers say not to meditate in bed because it is likely you will fall asleep, but this is the exact result you want. If this doesn’t help, try writing down and journaling what is bothering you. Some people call this thinking on paper, and you might find a solution to your problems this way.
If you have a sleepless night, one of the worst things you can do for your sleeping routine is to nap during the day. Instead, take it easy and get to bed early and try to create an early routine for yourself. Only nap during the day if you are dropping off to sleep and you are required to work, and you need to be alert. Set an alarm to stop yourself from napping too long.
Don’t Eat Before Going To Bed
Make sure you eat early in the evening to avoid acid reflux. This can be brought on by eating an hour or so before bed and sleeping soon after. If you have eaten a big meal you can get bad pain in the stomach from this not to mention your sleep will be disturbed.
Exercise is important as most people have sedentary jobs. While they may feel tired from thinking, but their body doesn’t get tired. Besides this exercise releases good brain chemicals for good health that aid in helping you sleep.
Stop Drinking Coffee
Caffeine is a stimulant. A stimulant is the last thing you need when you are trying to go to sleep. Swap coffee for herbal tea or at the least black tea. Tea contains less caffeine and generally helps you relax more. But make sure you drink it 2 or more hours before bed. Going to bed feeling full of tea will not help you sleep.
The best way to fall asleep is to select which of these methods for falling asleep you agree with and apply them to your life. But a good routine of early meals, exercise, no caffeine, and relaxing before bed are all good tips for a good night’s sleep.Tags: insomnia, sleeping