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[dropcap]I[/dropcap]f you spend your nights tossing and turning and staring at the clock, then you will know how frustrating insomnia can be. The modern world is a stressful one, and many people struggle to get enough sleep at night. Fortunately, there are things that you can do to help you drop off more quickly and to help you stay asleep until morning. Below, are five of the most common tips to getting a good night’s sleep, to keep you refreshed and alert the next day.

Turn off Electronics

It is probably the most common tip there is to encourage a healthy night’s sleep. Using phones, computers, or televisions late at night are some of the most common reasons why people struggle to fall asleep. The bright light that these devices emit interferes with the brain and reduces the production of the sleep hormone melatonin. A lot of modern devices have a ‘night’ mode that reduces this problem. However, it does not eliminate it, and it is much better just to switch everything off an hour or so before you want to sleep.

Stop the Naps

It seems intuitive when you think about it. If you sleep too much in the day, you are much less likely to want to fall asleep at night. The problem lies in the never ending cycle where your lack of sleep causes you to nap, and that causes you to lose sleep. It can be tough for a few days, but stopping the cat naps can have a significant impact on the quality of your sleep. 

Don’t Look at the Time

If you are lying in bed staring at the clock wondering how it got so late, you are keeping your mind active and playing into the hands of insomnia. The best bet is to turn the clock around and out of reach. If you have to get up to look, the chances are you won’t bother.

Likewise, if you use your phone as your clock keep it charging either out of reach, or preferably in another room. That will also help stop the late night social media checks with which people become accustomed.

Stay Cool

The ideal temperature for the body to fall asleep is between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celcius), which is often cooler than people have the rest of the house, so it can pay to turn the heating down a bit in the bedroom.

It’s also a lot easier to warm yourself up at night with an extra blanket than it is to cool yourself down, so better your room ends up a little chilly than too toasty.

Cut Down on the Caffeine

Caffeine is a stimulant, so if you have a drink of tea or coffee too close to sleep time, it is likely to keep you buzzing when you are trying to drop off. If you need a drink before sleep, the best bet is a warm glass of milk or a chamomile tea, although it’s best not to drink anything within a few hours of your sleep time. Those night-time trips to the bathroom aren’t great for your sleep either!

It can be hard to change your daily routine, but getting enough sleep is vital to your health and well-being. Introducing these five tips should help you fall asleep faster, and for longer, so you can enjoy the next day. If you can crack it, then you will soon start seeing the benefits in many aspects of your life.

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