Just about everyone can recall a night when they were tossing and turning because their thoughts kept them up. What’s even worse than being unable to fall asleep is having to go to work the next day (a three cups of coffee kind of day). It’s exhausting. Everyone deserves a restful night's sleep, so we're here to help. We have compiled a list of easy tricks to help you sleep and stay asleep.
Exercising during the day can help you get a good night's sleep, but avoid working out right before going to bed because it will stimulate you and keep you up. Research has found that people who exercise regularly have improved sleep quality, and they even felt less sleepy during the day.
Not only does lavender smell great, but it is well known for its sedative properties. Lavender has the ability to calm, reduce stress, and most importantly promote sleep. Put a few drops of essential oils on your pillow before bed to help you fall asleep easier, and dream of fields of lavender.
If you’re a coffee lover but have been having trouble falling asleep, it may be time to break up with your favorite brew. If you can’t cut it out completely, try to limit your afternoon and evening doses of caffeine. And that includes tea, chocolate, soda and nicotine.
Make a bedtime routine and stick to it. Before bed give yourself time to relax to let your brain know that you will be going to sleep soon. Whatever routine you choose, follow it consistently so it becomes a reminder that it's time for your body to prepare for sleep. This schedule includes going to bed and waking up at the same time every day (even on weekends).
Meditation before sleep can help you switch off all your stress and anxiety, allowing you to doze off without worry. Meditation has helped people fall asleep more quickly, stay asleep longer, and achieve a more quality sleep. Click here for a guided meditation video to try out before bed.
Yes, this sounds like something out of "Game of Thrones," but this herb is a great natural sleep remedy. Valerian root contains natural sleep properties. You can buy it in the form of pills or in various sleepy-time teas. The effects of valerian root are not immediate. They may take a few days or a couple of weeks before you notice them. We found these valerian root pills and this tea made with valerian root on Amazon.
You may not think your electronic devices play a big part in your sleep cycle, but they do. First, the blue light emitted by the screen suppresses the production of melatonin (the hormone that controls your sleep cycle), which keeps you awake. Checking your phone before bed, even just your Facebook feed, will stimulate your brain and trick it into thinking you need to stay alert. So be sure to put your phone down at least an hour before your bedtime, and keep the sound off so it doesn’t disturb your sleep.
Bedroom only for sleeping
Remember, your bed is for sleeping! Don’t hang out in your bed all day. If you’re watching a movie, go into the living room. If you're reading a book, find a comfy chair. Reserve your bed for only sleeping so you can train your brain to associate your bed with sleep, not binge-watching Netflix on your iPhone.
If you live in a big city or often wake up because of outside noise, white noise may become your best friend. White noise can effectively block out external sounds, making it great for light sleepers who need to block out those loud city taxis or their drunken roommate coming home from the bar at 3 a.m. White noise can be generated in the form of an AC unit or a fan. If you prefer, you can purchase a white noise machine here.
Even though that 30-minute mid-day nap may restore your energy when it's flagging, it could be ruining your ability to get a good night's sleep when it's time for bed. You should try to avoid evening naps altogether because they will make it more difficult for you to go to sleep, and they'll reduce the quality of your sleep.
If you have tried countless remedies to get to sleep, the problem may not be you: it may be your mattress! The right mattress can make all the difference when it comes to getting a great night's sleep. While one mattress may be perfect for someone else, it may not be the best for you. You should try out different levels of firmness to see which mattress feels just right to get you through the night.