At the moment, getting a good night’s sleep feels like an unattainable goal that you will never be able to reach. You toss and turn every single evening trying to get a decent amount of shut eye, but you are hardly ever successful. The truth is, getting a solid night’s sleep is so important for our cognitive abilities and overall health; if you aren’t able to rest and recover your wellbeing will start to suffer. There are so many amazing techniques that can help you to overcome your sleepless nights from yoga to meditation, you need to be open to trying something new. Even if you think it won’t work for you, there is a high chance that one of the ideas listed below will be your saving grace. Work your way through each item on the list and you will soon be blessed with a glorious night’s sleep every single evening.
- Make Sure Your Bed is Comfortable
Many people often overlook the importance of having a comfortable bed. Although it’s something you’d like to have, it gets pushed to the bottom of the to-do list when there are other important things to be taken care of around the house. Your mattress needs to be firm enough to support your back and shoulders adequately; if you have had your mattress for more than five years it might be time to find a new one. Check out Mattress-review.org for an accurate rundown of the best mattresses on the market at the moment. Invest in a comfortable and supportive mattress, so that it can aid your sleep and allow your body to feel well-rested.
- Avoid Caffeine
You probably hear this all the time, but caffeine is the worst thing your body can consume if you struggle to sleep. Coffee, tea, fizzy drinks, and even chocolate contain high levels of this addictive substance. Now, if you’re the type of person who literally can’t function in the morning until they’ve had their cup of coffee, you don’t need to change your habits too much. As long as you avoid drinking your favorite hot beverage after lunchtime, your body should have enough time to expel the caffeine from your body. Try using a cold glass of water or a green smoothie to wake yourself up during that afternoon slump, rather than a hot cup of Joe!
- Eat Well
As well as drinking plenty of water, you need to make sure that you are eating plenty of healthy fruits, vegetables, whole grains, and protein. Having a balanced diet will aid your sleep tremendously and you will notice a difference when you make these changes. If your diet is usually full of sugar-laden snacks, sweets, and fast food, now is the perfect time to switch to healthier options.
Meditation is so powerful when you are unable to sleep. Switching on ten or fifteen minutes of a calming meditation is enough to get anybody to relax and fall asleep. A guided meditation will allow your mind to switch off so that you are completely at ease as you close your eyes for the night. As soon as you get into the flow of meditation you are absolutely going to love it!
- Practice Yoga
Exercising, in general, will work wonders for your sleep patterns, but yoga has extra benefits that need to be emphasized. Yoga is a calming, strengthening and powerful form of exercise that can really help to restore your balance and help you find inner calm. The relaxation techniques that you will practice in a regular yoga class will help you to find inner peace, which will aid your night’s sleep.
- Switch Off Your Screens
Scrolling through social media is probably one of the last things you do before you go to sleep right? This is an unhealthy habit that will definitely be hindering your much needs shut-eye. Turn off all of your devices an hour before you go to bed and try to do another activity that makes you feel relaxed. Reading is a popular way to wind down before bed as it makes your eyes feel sleepy after just a few minutes.
- Check the Temperature
Most people who struggle with sleep don’t realize that the temperature of their room is either too hot or too cold for a peaceful night of rest. Your room should actually be as close to sixteen degrees Celsius if you want to enjoy a blissful night’s sleep. If you sleep near a radiator this could be affecting your sleep pattern, so try and rearrange your room so that you’re away from heat sources.
- Stick to a Routine
When you stick to a consistent routine, your body will quickly realize that it’s time to go to sleep. Winding down after a long and hectic day can seem impossible, but it really is vital if you want to get a good night’s sleep. Choose a routine that you love and you will be able to stick to as often as possible. Whether you have a low caffeine cup of green tea, have a hot bubble bath or read your favorite book, these are all calming activities that will signal to your body that it’s time to rest.
- Wear Comfortable Pajamas
Invest in a couple of pairs of loose, cotton pajamas and you will feel much more comfortable at bedtime. Wearing tight clothing or wearing no clothing at all might be hindering your ability to sleep as your body will be constantly trying to maintain its temperature.
- Don’t Get Frustrated
When you can’t get to sleep it is so easy to become annoyed and frustrated. You probably start counting down the hours until it’s time to wake up for work and this can just make you even more irritable. Try to remain as calm as possible when you are struggled to get to sleep. You won’t help the situation if you are being hard on yourself and allowing your emotions to get the better of you. Practice some deep breathing exercises and don’t force yourself to sleep when you can’t. Take yourself downstairs, keep the lighting as low as possible and make a warm, low-caffeine drink. Undertake a calming activity such as reading or writing and don’t be tempted to turn on the television or look at your phone; this will only stimulate your senses even more. Eventually, you will start to feel relaxed and you can then drift off naturally in bed.
There are so many reasons why you might not be getting a good night’s sleep, so try not to overthink it or put yourself down. The most important thing is that you are here and trying to make a huge impact to your health and wellbeing. It may take some time for your new habits or routines to kick in, so try and be patient with the process. You may need to seek medical advice from your doctor if you are still struggling with your sleeping patterns. This isn’t something you have to struggle through with all by yourself; you can find a professional who can help you work through each stage of your insomnia. Remember, sleep is just as important as eating well, exercising and maintaining a healthy lifestyle overall. Your long term health needs to be taken care of, so try your best to find a method that suits your needs. Soon you will be able to enjoy a full evening of uninterrupted sleep!