Getting enough sleep at night is very important. Our bodies need to shut off and recuperate after a long day of activity and stress. It’s a chance to rejuvenate the mind so we’re ready to take on the next day with ease.
But, some of us can never seem to get enough sleep no matter how hard we try. We toss and turn all night and it feels like there is no solution to our insomnia. Not only is it infuriating, but it can have detrimental health effects, as well.
Luckily, there are quite a few things you can do before bed that will not only help you get to sleep faster, but also make your rest more satisfying so that you’ll have a lot of energy the next day!
1. Turn down the lights in your room. You might prefer keeping a lamp on, but bright lights trick your brain into thinking it’s the wrong time of the day. Spend enough time in a dark room, and your body will start to get sleepy.Flickr/Joseph O'Connell
2. Your phone also exposes you to blue light, which can confuse your brain and keep it awake when you want to go to sleep. Your TV and tablet do the same. If you have to use them, use them until only an hour before bedtime.Shutterstock
3. Cutting back on coffee sounds like a no-brainer. However, even if you aren’t drinking coffee before bedtime, the residual effects of caffeine can still alter the melatonin levels in your brain.Pixabay
4. Cut back on alcohol at night. No matter how much you drink, imbibing liquor at night will decrease the quality of your sleep, lengthen the time it takes to get to sleep and increase the chances of sleep apnea.Flickr/Alex Ranaldi
5. Make sure you’re sharing the bed with someone you want to wake up to in the morning! If you’re sharing the bed with someone that makes you happy, you’ll sleep better. If you don’t… well, good luck.Helix Sleep
6. Get yourself a good bedtime routine. We all know that going to sleep at different hours each night can throw off your circadian rhythms. If you go to sleep at the same time every night, you’re bound to have an easier time sleeping.Flickr/makelessnoise
7. Keep your hands and feet warm. Heat escapes our limbs quickly. If you have a warm water bottle against your hands or feet — or a nice pair of socks — you’ll likely fall asleep a lot faster. Flickr/Christine Cavalier
8. Actually try to stay awake. No, seriously! During one study, when subjects actively tried to stay awake, it improved the time they fell asleep. Fighting sleep is a battle you won’t win. Shutterstock
9. Draw yourself a nice, warm bath. The water will open your pores and relax your muscles, putting you in a much more laid-back mindset. Afterward, you’ll find yourself falling into a solemn slumber.Flickr/Your Friend Le
10. Find inner peace. Sure, this is much easier said than done, but if you have thoughts racing through your head that won’t leave you alone, find a way to ignore them and look inward to a calm place that blocks out the noise.Shutterstock
11. Listening to classical music will help you relax and improve the quality of your sleep. The brain will continue to listen even after you’re snoozing. If you have a certain type of music that calms you down, that will work, too.Flickr/George Kelly
12. Lavender scents are known to help with deep sleep, and they’re wonderful to wake up to, according to several studies. Any time you stimulate your senses in a positive way, your body will naturally relax.Flickr/islandjoe
13. Discover what works for you. If, say, wiggling your big toes and counting backwards from one thousand gets you to sleep, don’t be afraid to try it. It may take some trial and error, but find what makes you sleepy and stick with it!Flickr/Laurenbeth93
These simple tips can help you get back on a proper sleeping schedule. You’ll have more energy and feel better in no time.
Share these important tips with your friends below, and help them get a better night’s sleep, too!