If you’re struggling to get a good night’s sleep at night you may wonder whether you’ll ever get a good night’s sleep again. Lack of sleep can make you fatigued, irritable, stressed, and can cause a number of health problems if left untreated. Insomnia can be difficult to treat, however there are a number of sleep tips that you can follow that may help you get to sleep quicker, and get a better quality sleep.
Maintain A Sleep Schedule
It is important to go to bed and get up at the same time every day. Your internal body clock will get used to this and it reinforces the sleep-wake cycle. Try to maintain this schedule even on weekends, on days off and on holidays.
Have S Bedtime Ritual
If you do the same things before bed every night, eventually your body will know when to wind down. Keep it simple – read a book, listen to some relaxing music, or take a warm bath. Dim the lights if possible. Some people do some gentle stretching exercises or meditation before bed. What you should NOT do is watch television or use other electronic devices such as your smartphone as part of your ritual. Looking at a bright screen with flashing images may make it more difficult to sleep.
Watch Your Diet
What does food or drink have to do with sleep? Well it depends how close your last meal is to bedtime. If you go to bed feeling stuffed then the discomfort and digestion process may keep you awake longer. Also try not to drink too much before bed – night time trips to the toilet are never good for someone suffering from insomnia. Also keep caffeine, alcohol and cigarettes to a minimum late in the evening – all these have stimulating effects that won’t help in your quest to fall asleep.
No Napping During The Day
There is nothing wrong with napping during the day for most people – in fact it can have many benefits. However if you suffer from insomnia, napping could make the problem worse. If you do need to nap, make sure you do it before 3pm and limit your nap time to 10-30 minutes maximum.
Make Yourself Comfortable
Your room and bed should be comfortable. The right pillow and mattress is important so choose what feels right for you. If you share a bed, make sure you have enough space to move around. Children and pets should be kept out of the bedroom at night. Make sure your room is cool, quiet and dark. If you need to, invest in earplugs, black out blinds, or whatever you need to create the optimum sleep environment.
Get Some Exercise
Exercising on a regular basis is a good way to promote restful sleep. It can help you to fall asleep faster, and help you to sleep deeper. Don’t exercise too close to bed time though – first thing in the morning is usually best.
Relieve Your Stress
True, this is easier said than done, but it is important if you want to start getting a good sleep. When you are stressed your mind may race at night as you think of all the things you need to get done. This is definitely not conducive to sleep. It is important to be organized – keep a ‘to do’ list so that you don’t need to think about the things you need to do. Delegate as many tasks as possible to free up some of your time. Take regular breaks throughout the day.