From drinking warm milk to counting sheep before bedtime in order to get a good night’s rest and put an end to your sleeping disorder, you might have tried all different types of methods with no effect on you at all. In order to fall asleep at night and to help you put an end to your sleeping disorder, here are 8 simple, effective tips for better sleep at night.
Stick to your schedule
The quickest way to experience a bad night’s sleep is to get your sleep schedule off track by going to bed and waking up at inconsistent hours during the week. To get a consistent good night’s sleep, you need to be efficient at going to bed and getting up at the same hour each day to get your mind and body used to a set pattern of sleeping for a solid 7-9 hours.
Take a quick nap
You should not rely on taking very long naps during the day to catch up on any lost sleep from the previous night. If you must take a nap in order to rest your eyes, take a break from working, or as a substitute for drinking caffeinated beverages, set an alarm for 10 to 20 minutes. If you take a very long nap (30 minutes or longer), you could wake up feeling even more tired than how you felt before you fell asleep.
Get outside to get sunlight
If it’s difficult for you to get outside during the day or there are no windows to let in sunlight when you are inside, you could be having a more difficult time trying to fall asleep because of it. Be sure to take breaks throughout the day to get outside for some fresh air and sunlight. Studies have shown that more sunlight can lead to better sleeping patterns at night.
Minimize sound in the bedroom
Try to minimize noise in the bedroom as much as possible. If your partner or another person in the room snores, it could disrupt your sleeping pattern and it could be difficult to fall back asleep if you wake up in the middle of the night. Purchase a set of earplugs or headphones that are able to cancel out noise if you wake up easy during the night when you hear various sounds.
Listen to relaxing music before bed
Even though you should try to minimize noise in the bedroom, listening to relaxing music before bed can help you to relax and wind down to prepare for going to bed after a busy day at work or after an exercise class.
Create the perfect sleeping environment
Extra light from the outside of your home or in the hallway might be what’s causing you to not sleep properly at night. If that’s the case, you might want to invest in dark curtains or even an eye mask. Also make sure that your room is at a cooler temperature at night between 13 and 24 degrees Celsius. A cooler bedroom is better because it matches the body’s internal temperature at night when it is at its lowest compared to during the daytime. If your bedroom is too warm or too cold, it can otherwise cause discomfort.
Invest in a new mattress
If you have owned your current mattress between 10 and 20 years, it might be time to replace it with something more comfortable. Spend a day testing out new mattresses and make sure you find one that is suitable to what you like; whether that means purchasing a firm or a soft mattress. Also make sure you have plenty of room to stretch out on your bed at night. If you purchase a twin bed, even though it costs less, you might feel confined by how small it is in comparison to your adult body. Consider a larger bed whether it is a queen or king sized bed to have more freedom to move around at night.
Drink a glass of water before bedtime
Maybe it’s decaffeinated tea or another liquid that you normally drink before bed, but make sure you drink a glass of water in addition or in place of another beverage. Our bodies are made up of about 65% water and we need to drink it consistently in order to be healthy and survive. By drinking water before bed, your body becomes more balanced and it helps you have a good night’s rest because you’re replenishing lost liquids and your muscles and joints can rejuvenate.
Hopefully these 8 simple tips will help you end your sleeping disorder or decrease the chances of developing one whether it is insomnia, sleep apnea, or restless leg syndrome. If you are still not able to sleep well, go visit your physician and ask about a sleep study.