No matter how long you have been having difficulty sleeping, there are ways that you can get your body back on track so that you can get better sleep. Best of all, you don’t have to take drastic measures to see results. Instead, you just need to make a few minor changes to your habits and your routine.
Today’s lifestyle presents a continuous stream of challenges that need to be overcome, many of which can make it difficult to sleep. Whether you are laying awake worrying about a problem at work or trying to figure out how to care for your family, the stress of everyday life can keep your mind working long after you go to bed. Certain illnesses also can disrupt your sleep schedule, keeping you from getting the rest that you need.
Even though it isn’t possible to completely eliminate all of the outside factors that disrupt sleep, there are certain changes you can make to your lifestyle to make getting to sleep easier. Here are some tips that should help:
Go to bed at the same time each night and wake up at the same time each morning
Sticking with a regular schedule can go a long way toward helping you sleep better. Avoid sleeping longer than eight hours. Instead, shoot for approximately 7 hours worth of sleep. For the vast majority of people, as long as you are in bed for eight hours, you should be able to meet your minimum sleep requirements.
You should also head to bed at the same time each night. Additionally, try to get up at the same time each day, including on the weekends and on holidays. As tempting as it may be to sleep in on your days off, it can throw off your sleep schedule.
After you go to bed, if you are still lying awake after approximately 20 minutes, get up and do something else for a little while. Try reading a book or listening to quiet, relaxing music. Once you get tired enough, you can go back to bed. If necessary, repeat this process until you eventually fall asleep.
Keep track of your diet
Try not to stuff yourself with big meals or greasy, fatty snacks right before bed. Otherwise, your digestive process may keep you awake.
You should also limit your use of alcohol, caffeine, and nicotine in the later part of the day. Caffeine and nicotine are stimulants that can keep you awake at night. Alcohol, on the other hand, can make it harder to stay asleep after you are in bed. If you are an alcohol addict you should consider checking out Jacksonville, Fl alcohol detox center.
Design the right atmosphere for a better sleep
Most people find it easiest to sleep in a room that is dark, quiet, and cool. If you are exposed to too much light, it may keep you from falling asleep. Avoid looking at backlit screens on electronic devices as bedtime approaches. You also may want to use curtains to block out light from the outside. Earplugs may be beneficial if there are noises that are out of your control. A new mattress such as a these Costco mattresses can be a great help too.
You may also benefit from taking time to relax and unwind before bed. For instance, activities like soaking in a warm bath or meditating can put you in the right state of mind for sleep.
Don’t nap too much during the day
If you take a long nap during the day, you may have a harder time falling asleep at night. Try not to nap more than 30 minutes at a time. If you are going to take a nap, you should also take it relatively early in the day. If you nap too late, it could disrupt your sleep patterns.
The only exception to this is for people who work the night shift. If you have to stay up late working, you may find it beneficial to take a late afternoon or early evening nap to help you freshen up before heading out to work.
Stay physically active
Getting regular exercise can go a long way toward making it easier to sleep. The only thing to keep in mind, however, is that you should try to exercise early in the day rather than right at bedtime. You may also be able to sleep better if you start spending more time outdoors.
Get a handle on your worries.
Instead of lying awake worrying about problems, why not get them out of your mind before bed? Try jotting them down on a piece of paper. If you have solutions to any of the problems, write those solutions down next to them. Otherwise, tell yourself that you will deal with all of the items on your list the following day.
You may also benefit from adopting stress management techniques. For instance, you may be able to sleep better if your home is neatly organized or if you get help with some of the tasks on your to-do list. Meditation can also help promote better sleep.