There are a lot of things that can keep you from getting a good night’s sleep, like stress at work, family responsibilities, or even being sick. It’s no wonder that sometimes it’s hard to get a good night’s sleep. You may not be able to change the things that keep you from sleeping. But you can do things that will help you sleep better. Start by following these easy steps:
1. Stick to a set time to sleep
Make sure you get at least eight hours of sleep each night. A healthy adult should get at least seven hours of sleep each night. For the most part, a good night’s sleep does not necessitate more than eight hours of sleep.
Get up and go to bed at the same hour every day, including on the weekends! Maintaining a regular sleep-wake cycle is made easier by being a dedicated sleeper.
Get out of bed and do something soothing if you can’t fall asleep within 20 minutes. Relax by reading a book or listening to relaxing music. When you’re exhausted, go back to sleep. Rest assured that your bedtime and wake-up times will not be disrupted.
2. Consider what you eat and drink
Don’t go to sleep either hungry or full. Especially, don’t eat big or heavy meals about two hours before bed. You might stay up because you’re not comfortable.
Even with nicotine, caffeine, and alcohol, you should be careful. Nicotine and caffeine can keep you awake for hours and can make it hard to fall asleep. And while alcohol might make you feel sleepy at first, it can keep you from sleeping later on.
3. Create a restful environment
Keep your room quiet, cool, and dark. If you are exposed to light in the evening, it might be harder to fall asleep. Avoid using screens that give off a lot of light for a long time right before bed. Consider using room-darkening shades, earplugs, a fan, or other tools to create an environment that works for you.
Doing things that calm you down before bed, like taking a bath or practicing relaxation techniques, might help you sleep better.
4. Limit daytime naps
Long naps during the day can make it hard to sleep at night. Naps shouldn’t last more than an hour, and they shouldn’t be taken late in the day.
But if you work nights, you may need to take a nap late in the day before going to work to make up for lost sleep.
5. Make exercise part of your daily routine
Getting regular exercise can help you sleep better. But try not to do too much right before bed.
Getting outside every day could also be helpful.
6. Deal with worries
Try to solve your problems or worries before you go to bed. Write down what’s on your mind and put it away until tomorrow.
Stress management might help. Start with the basics, like getting organized, making a list of priorities, and giving tasks to other people. Meditation can also help with stress.
