Trouble Drifting Off? Take Note Of These Five Tips!
There is nothing worse than laying in bed at night, not being able to drift off. You lay there, tossing and turning, trying everything that you can think of to doze off, but for some reason, nothing seems to work. The more you try to fall asleep, the more awake you feel. This can be a real problem because it can become a habit. This is because when you go to bed the next night, after not sleeping well, the fact that you struggled to sleep may play on your mind. This can then make it hard to fall asleep, as you’re obsessing over it.
While some people suffer from insomnia for unknown reasons, for the majority of us who struggle to sleep, there’s a reason behind it. It’s important to determine what that reason is because a lack of sleep can have a big impact on your daily life. You see, how well you sleep at night can impact your waking hours by leaving you feeling constantly exhausted. Before signing up to attend a sleep clinic, give the five tips below a try and see if they make it easier for you to drift off.
- Implement a sleep schedule
The chances are that the reason you’re struggling to doze off is because you don’t have a sleep schedule in place. Any sleep specialist will tell you that one of the best things you can do to get a better night’s sleep is implement a sleep schedule. The reason for this is because having a set schedule in place will ensure that when you go to bed, you are tired and ready to sleep. Making it easier to drift off. Most adults need eight hours of sleep a night, so choose a bedtime and wake-up time that will allow you to get that amount of sleep. To make the process a little easier, there are sleep apps available that you can download to schedule a sleep pattern. The most important thing is to stick to your sleep schedule every single day – even on the weekends.
- Keep technology locked away after nine pm
A common reason that we struggle to sleep is because when it comes to dozing off, our minds are too active. The main reason for this is because we are constantly using technology. Computers, smartphones, tablets, and TVs encourage our brains to be active. That’s why it’s a good idea to ban all technology after nine each night, to allow your mind to relax. Instead of watching TV or playing on your smartphone, try reading a book or listening to calming music.
- Be smart about how and when you exercise
Studies show that people who exercise regularly tend to be less prone to insomnia. So it’s important to ensure that you’re getting enough exercise each day – even 10 minutes of light walking can make a difference. To see a difference in your sleep habits, it takes a couple of months of regular exercise. So it’s important that you stick at it. While it’s important to exercise, exercising in the evening is a bad idea. This is because exercise ups body temperature and increases the body’s production of cortisol. Cortisol is a stimulant that encourages the mind to be active. Thus making it harder for your mind to relax, and you to fall asleep. So it’s best to exercise in the morning or early afternoon, instead of in the evening.
- Create a comfortable sleep space
If the environment that you’re sleeping in isn’t comfortable and tranquil, this can have a serious impact on how well you sleep. This means having a sleep space that’s cool and well ventilated – most people sleep best in cool spaces. It’s also important to ensure that your bed is as comfortable as possible, this means having a quality mattress and cotton bedding. If your mattress isn’t comfortable, it could make it hard to fall asleep. So it may worth considering replacing it with a new memory foam mattress, or if you can’t afford a new mattress, with a mattress topper. To find out more about memory foam, search for an online guide to Tempur memory foam mattresses. As for your pillows, if you don’t have a comfortable pillow, this can also have an impact. Head to your local home store and test out some pillows to find the perfect one.
- Put a relaxing bedtime routine into place
As a child, your parents may have had a relaxing bedtime routine in place to help you sleep. This probably consisted of having a warm bath, putting on your pajamas, and having a story read to you in bed. Just because you’re all grown up, that doesn’t mean that having a relaxing bedtime schedule won’t be beneficial. Think about what relaxes you, such as having a lavender bubble bath, followed by a cup of tea and reading a book in bed. Put a relaxing bedtime schedule in place and see if it makes it easier to drift off each night.
There you have it, five tips for making it easier to drift off and get a good night’s sleep.
Tia, and TipsfromTia.com is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.