1. Schedule your sleeping and waking times. Try to go to sleep at the same time every night and wake up at the same time each day. This not only includes on workdays but also on weekends. This helps program your body’s internal clock, which can make it easier to get to sleep at night.
2. Watch what you eat before bed. Have dinner a minimum of two hours before going to sleep. If heartburn is a problem for you, skip any foods that are exceptionally spicy or that are high in fat. Avoid drinking too many liquids right before bed, as well. Otherwise, you may find yourself waking up during the night to use the bathroom.
3. Get more active during the day. Exercise helps promote better sleep. To get fast results, you should try to exercise early in the day. This is particularly true if you tend to feel more awake or energized after exercising. Sticking with a consistent exercise routine can make it much easier to sleep at night.
4. Avoid drinking alcohol, smoking, or consuming caffeine before bed. Nicotine and caffeine are stimulants. If you smoke before bed, you may have trouble falling asleep because of withdrawal. You should never smoke in bed, either, since it poses a serious fire risk. Most experts recommend cutting off your caffeine intake a minimum of eight hours before bed. It takes a long time for caffeine to work through your system, which means that it can affect you for many hours after you consume it. Even though alcohol seems like it has sedative properties, it actually can make it harder to stay asleep, which is why you should avoid consuming it before bed.
5. Encourage your pets to sleep in another room. Even though cuddling with a pet while you sleep is fun, it can cause a number of sleep-related problems. Pets tend to move a lot during the night, which can wake you up. Their fur and dander can also aggravate allergy symptoms, making it harder to sleep.
6. Adjust your sleeping environment. Ideally, your bedroom should be totally dark at night. In the evenings, rely on lamps rather than overhead lighting. Keep the temperature in the room around 68°. If it is too hot or too cold, you may find it a lot more difficult to sleep. Excess humidity may also be problematic. The same goes for noise. Make adjustments as necessary to create an environment where you are comfortable. You can accomplish this through the use of light-blocking shades, sleep masks, additional blankets, or earplugs. Make sure your mattress is comfortable, many people keep their mattress much longer than is recommended, take a look at these mattress direct reviews.
7. Relax before bed. Come up with a routine that you can do each night before going to sleep. This helps let your mind know that it is time to start relaxing and shutting down. For instance, you might try soaking in a warm bath or reading a chapter out of your favorite book. Try turning down the lights when performing these activities to help yourself feel a little bit sleepier. Relaxing like this before bed can help decrease stress, keeping you from laying awake worrying all night.
8. Don’t toss and turn in bed. If you have trouble falling asleep, consider getting up and doing something relaxing instead. Then, when you feel tired again, try going back to bed. Falling asleep is almost impossible if you are laying there stressed out and worried about not sleeping.
9. Only take sleeping pills if absolutely necessary. If you do feel like you need a medicinal sleep aid, schedule an appointment with your doctor to talk about your options. They can help you choose the right medication for your needs, based on your health, lifestyle, and current medications.
10. Sleep on a non-toxic mattress. Many popular mattress brands use memory foam that’s made with polyurethane. Polyurethane contains volatile organic compounds (or VOCs), which are known to be harmful to our health. When you sleep on a toxic mattress, your body heats the mattress as you sleep, and you inhale these toxins. They are known to cause respiratory problems, allergies, headaches, and even mental disorders. Upgrade to a toxic-free mattress that’s made with natural and organic materials, and you eliminate this problem completely.