If you have trouble falling asleep or staying asleep, you are not alone. Many people have difficulty sleeping, and that is a problem because sleep plays an essential role in your health, energy levels, and the ability to function at its best. Most adults need seven to eight hours of sleep a night to feel well-rested and energized each day. If restless nights have become a norm for you, the first step toward better sleep is to observe your sleep patterns. Take note of how much you sleep each night, what factors contribute to your sleep or lack of sleep, whether you feel rested the next morning, and how much energy you have throughout the day. After observing your sleep patterns for a week or two, try the following strategies to help you improve your sleep. Keep making adjustments until restless nights are a thing of the past.
Here are some tips to get better sleep at night:
Be comfortable
Adults spend about a third of their lives sleeping, so it pays to invest in a bed that is comfortable and helps you relax. Before going to bed, try turning the thermostat down a few degrees. Your temperature drops while you rest, and having a rather cold bedroom will help this natural drop in temperature.
Minimize light and noise
These two environmental factors can impact both the quality and quantity of your sleep. Darkness causes your brain to release melatonin for a calming and sleepy effect. As a result, it is important to minimize light exposure before bed. Even the light from your computer, television, or other devices can make it harder to fall asleep. Do not allow these devices in your bedroom and create a dark space using curtains that prevent light from passing through, or an eye mask. Noise can also interfere with your sleep. Try using a fan or noise machine to block out unwanted noise.
Keep a routine
Like children, adults sleep better when they follow a routine before bed. Doing the same thing before bed each night can help your body prepare for rest, and condition your brain for sleep. Practice activities that encourage you to relax, such as light stretching, journaling, reading, or meditating.
Manage stress
How you cope with stress can have a bearing on your ability to sleep and not wake up at night. While stress is not completely bad, when it turns into worry or anxiety it can disturb your sleep. If your busy mind robs you of sleep at night, try practicing stress management techniques before bed. Experiment with aromatherapy, deep breathing, writing a gratitude journal, or meditation.
Get out of bed
If you are in bed, stressed because you can’t sleep, get up and do something to help you relax. You can read a book that is not very interesting, practice a relaxation technique, or focus on breathing. When you start to feel sleepy, go back to bed.
“Make sleeping a priority. Even if you’re already sleeping well, these tips can help you. If you’re not getting enough sleep, keep using these tips until you can get enough sleep to feel your best every day.”
