If you’re anything like me, your bed is your favorite hello and hardest goodbye. You may also struggle to fall asleep.
No matter how exhausting your day is, falling asleep and remaining asleep is very difficult.
Stress about work, family friends, and so many other things cloud our minds. Even when you’re all tucked in, completely relaxing mentally and physically sounds easier than it is.
Maybe you’re keyed up from going out with friends, or binge-watching “Mad Men” again. Either way, sleep deprivation is something 30% of Americans suffer from According to the US Center of Disease Control. Don’t fret, there are ways to fix it.
Certain sleep positions can and do help you sleep better, but it’s the actual falling asleep that will make a substantial difference for many.
Many of these fixes are so easy, it’s just a matter of changing habits and taking better care of yourself.
Here are some tips to sleep more soundly tonight, and every night.
Stop Drinking Coffee Around 2 or 3 PM
Try drinking decaf tea instead, and give your system a break from caffeine. The jolt may push you through your day, but it may not be worth it if you’re still keyed up much later on.
Stick To A Consistent Sleep Schedule
Wake up and go to sleep around the same time every day, even on weekends and holidays. This will train your internal clock to mentally and physically want to go to sleep, and make it easier to get up the next day.
Turn Off Your Devices
At least an hour before you go to sleep, turn off your cell phone, your computer, and your television. As difficult as it may be, it’s better for your eyes to read a book or something that isn’t backlit before you go to sleep if you need to wear yourself out.
But If You're Going To Read, Don't Read in Bed!
As cozy as it may be to curl up in your sheets with a good book, it is also harder to fall asleep in bed if you’re doing anything but sleeping and having sex in it. Try getting comfortable on your couch and then go to bed when you’re ready to fall asleep.
Get Some Physical Activity In During The Day
I find myself more worn out on days I run a few miles, hence physically ready for some rest. Take some time out of your schedule, even if it’s a half-hour walk during your lunch break, to get some physical activity in.
Don't Go To Bed Hungry or Stuffed
Your body isn’t supposed to digest a five-course meal right before bed. On the other hand, it can be hard falling asleep if you haven’t eaten all day. A warm glass of milk should do the trick if you’re still a little hungry before bedtime.
Keep Your Bedroom Temperature Down
Sleeping in a cooler environment is better for your body, but not too cold. Something in the range of 60-67 degrees is recommended to sleep comfortably.
If You Need To Nap, Keep It Short
Power naps are God’s gift to mankind; they got me through college. However, limit them to 30 minutes each, as too much sleep during the day will make it harder to fall asleep when you’re supposed to.
Make Your Bedroom Dark
Make sure your shades keep all outside light out, and turn off your hallway lights. An eye-mask may also be a good idea, if you’re super sensitive to light.
Take A Hot Bath
It’s a great way to relax your body and your mind after a long day. There’s also nothing more satisfying than crawling into warm covers and sheets after a bath.
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