Getting a good night's sleep can be a difficult task for many of us. If you’re tired of tossing and turning throughout the night and waking up feeling like you didn’t sleep at all then it’s time to look into some practical sleep solutions. Here are our top ways of adjusting and improving your sleep cycle once and for all.
- Watch those lengthy naps
After a long day at the job or a serious workout, you may just want to crawl into bed to take a nap. However, while it may feel restful in the moment, this short rest will throw off your body’s clock and likely make it more difficult to fall asleep
at night. Try to limit the amount of naps that you take and the amount of time for which you take them.
- Set the alarm
On the weekends, you might sleep well into the late morning or early afternoon, yet failing to have a steady sleep schedule can make getting enough rest impossible. Going to bed and waking up at the same time every day can help your body get into a pattern that offers you more rest.
- Create your perfect environment
You need to feel comfortable
when you're trying to sleep. Buy darkening curtains if your bedroom has too much light or put in an extra air conditioner or heater when the temperature isn't quite right. Make sure to pick out a mattress and bed set that make you feel cozy.
- Put down the coffee
On your way home from work or after working out at the gym in the evening, you might stop at your favorite coffee shop for a big cup of caffeine. While this drink might get you through the remaining few hours of the day, it may also keep you up at night. Try to limit your caffeine to the morning and early afternoon hours.
- Visit the gym
While you probably don't want to engage in rigorous exercise right before you go to bed, getting into a workout routine can help you develop a better sleep cycle. In addition to getting in some exercise, tiring out your body will not only motivate you to jump into bed but likely help you stay asleep through the night while your body’s functions are regenerating.
- Ditch the sweat
At some point, you've probably woken up covered in sweat. If this happens to you regularly, you might be suffering from hyperhidrosis, a condition which means that you sweat excessively
. Occasional night sweats are normal but if you find yourself unable to fall asleep due to sweating or are waking up drenched in sweat then it may be time to consult a doctor to find a solution.
- Create peaceful plans
If you are watching terrifying movies before you go to bed, you’re probably going to have some trouble sleeping. Work to create a more relaxing routine for yourself before hitting the hay. Reading a few chapters of a book or taking ten minutes to meditate may be the lifestyle change you need to fall asleep.
- Put the electronics away
Some people get settled into bed and then take out their phones to do a few more rounds of texting or online shopping before they finally close their eyes. Engaging in this behavior can keep you awake for more hours than you want. If possible, leave your phone in different room before heading to bed. If you do need your phone as an alarm, turn the screen face down to avoid the distraction of notifications throughout the night.
- Make an appointment with the doctor.
Most people have restless nights every once in awhile, but if you’re constantly struggling to fall or stay asleep, it may be time to visit a doctor. While there are many natural steps you can take to improve your sleep, if you notice nothing’s working a doctor will be able to help pinpoint the root of your restless nights. There are many possible causes such as sleep apnea, stress and other health conditions.
Sleep is important to the human body, but so many individuals don’t get enough of it. After observing some of the above techniques you may very well find that you're finally getting the sleep that your body deserves.