Struggling with sleep feels unnatural. Shouldn’t you be able to rest after all you do in a day? Alas, a variety of life circumstances and physical barriers can impede your nightly slumber.
The good news? You don’t have to accept poor sleep as part of life. There are some tips you can put to use to improve it. Here are a few to test out:
Table of Contents
1. Create a Nighttime Routine
It’s hard to stick to any sort of routine when life is chaotic. However, your brain thrives on cues to know what to do, and sleep is no different. That makes a night routine a non-negotiable for better quality rest.
It doesn’t have to be too in-depth, though. Something as simple as going to sleep around the same time most nights can help. Wind down by washing your face and brushing your teeth before getting into bed. This ritual will tell your body it’s ready for sleep.
If you’re still struggling, consider adding more pointed sleep-focused aids to your routine. Start with bedtime gummies or other sleep aids. Meditation can also help further emphasize cues to your brain. Pillow mists with lavender could help, too. Incorporating these into your routine should increase the likelihood of getting good rest. And that’s well worth exploring.
2. Limit Screen Time
Scrolling late at night is an easy way to turn off your brain. You can relax while watching funny videos or reading up on your favorite sports team or show. Unfortunately, the blue light produced by phones, TVs, and laptops isn’t great for sleep.
That’s because it tricks your brain into thinking it’s daytime, which impacts your hormones. Melatonin, a naturally occurring hormone that helps with sleep, is suppressed by blue light. Without its release, you may struggle to fall and stay asleep.
If screentime is something you just can’t quit, try to limit exposure in other ways. You can get glasses with tints that reduce the amount of blue light you receive. Turn your phone’s nighttime mode on to decrease the contrast, too. Regardless of which approach you take, limiting screen time can only benefit you in getting quality shut-eye.
3. Take up Reading
In contrast to violent video games or graphic television shows, books offer mental stimulation. You can imagine what’s going on and create your own visuals using your mind. That alone can help make good sleep easier to achieve.
If you’re not a reader, don’t fret. There are books on nearly every topic — pop culture, history, sports, you name it. That leaves no reason you shouldn’t be able to find one you enjoy.
From there, it’s just about choosing your preferred format. E-readers or tablets are great if you still want to hold a device, but audiobooks may soothe you to sleep. Good old-fashioned physical books can help limit distractions so you’re not tempted to do something else. Ultimately, with a good book and some dedicated time, there’s no reason you can’t drift off to a great night of sleep.
4. Exercise Often
Getting enough exercise is great for your overall health and wellbeing. But it can also be instrumental in improving your sleep. So, knock two things off of your healthy to-do list by incorporating movement more days than not.
While doctors aren’t certain exactly why, exercise can help you sleep better. You do, however, need to be mindful of when you work out. Ideally, you’ll exercise early enough in the night so you’re not buzzing with endorphins when you’re trying to sleep. Roughly two hours before bed is a good cutoff.
What type of exercise you get is up to you. Hit the trails for a walk, jog, or run. Take up boxing or pilates at a local studio. The point is to find something you enjoy and can do 3-5 times each week. Doing so will benefit you with deeper, more restful sleep.
5. Invest in Your Sleep Set Up
Quality sleep is hard enough to come by on its own. But when your bed, pillows, and blankets aren’t up to snuff, it’s nearly impossible. That’s why it’s worthwhile to invest in your sleep setup.
Start with your mattress. You’ll want to find a combination that works for your preferred firmness and support needs. Shop around until you find the right option to serve as the foundation of your bed.
Complete your bed with a set of soft cotton or silk sheets and a comforter or duvet. If you live in a warmer climate, you may want linen or light blankets instead. Remember to explore pillow options and buy one that supports your neck for optimal rest. The point is to find what works for you to get the best sleep possible. So, spend some time and money figuring that out; once you do, sweet dreams await.
6. Turn Down the A/C
You may not want to hear it, but turning down your thermostat may be your ticket to better sleep. Yes, that may mean you spend more on energy. But it’s worth it if it means you improve your sleep quality and your overall health.
Scientists recommend setting your A/C between 60 and 68 degrees Fahrenheit. This temperature range helps regulate cortisol and encourages melatonin production. Both of these hormones combine to control stress and kickstart sleep in your body.
So, as hard as it may be to do, crank your A/C down to ideal sleep temperatures. You’ll likely fall asleep faster and stay asleep longer than if you slept at higher temps. Of course, you can always bump up your thermostat as soon as you wake up and begin your day.
Catch Z’s
Struggling with sleep is frustrating because it’s something you should be able to do. But eventually, you’ll find the right combination of tips that work for you. And then, falling asleep will be the most natural thing ever.