There is nothing more frustrating than lying on your bed, twirling, and tossing and not being able to fall asleep. Your mind is racing like crazy, going about everything under the sun. But what can you do? Sure, there are things you can do! There are a lot of useful strategies that will aid you in getting deep and restorative sleep. Below is a listing of some of these tips for a better night’s sleep.
1. Only sleep when you are sleepy. If you can’t sleep within 30 minutes, get up from your bed and do nothing until you feel sleepy.
2. Do not force yourself to sleep or fret about not being able to sleep. Force yourself to sleep creates additional sleep liquid melatonin liposomal pressure and stress, thus making it harder for you to get to sleep. Be concerned about not being able to sleep However, worrying about not sleeping could lead to a vicious pattern of negative thoughts that could lead to a condition known as “learned sleepiness”.
3. Don’t stare at the watch! This can only increase your anxiety and obsession about time.
4. Set a regular bedtime schedule. As much as possible, get to bed each night around the same time each night and get up at the same hour every day.
5. Relax at night with a routine like taking a warm bath or listening to relaxing music. This signals to your brain that it’s time to slow down and relax from the stresses of the day.
6. Take naps for no more than 30 minutes per day.
7. Create a space that is conducive to sleeping. Make sure that the noise is minimal and make sure your bedroom is dark and cool. Also make sure that your bed is comfy.
8. Avoid going to bed hungry or eating a large meal in the evening. You can have a light bedtime snack like an ounce of whole-grain, low-sugar cereal. Reduce your consumption of alcohol, caffeine and other known stimulants.
9. You can exercise throughout the day or late in the afternoon, but refrain from exercising for 3-4 hours prior to the time you go to bed. Yoga and other relaxing exercises can be beneficial.
10. Control stress and anxiety. There are a variety of options to tackle anxiety and stress , such as using relaxation techniques. However, there are different techniques to suit different individuals. Discover what works best for you.