Being armed with effective ways on how to sleep better will enable you get the quality sleep that both your body and your mind require for the day ahead.
The benefits of adequate sleep are numerous, powerful, and have the potential to significantly improve the quality of your day-to-day living.
Even if you just implement one of these tips, you are on your way to getting more sleep.
1. Stick to a Routine
It is very difficult for your body to shift from wake-mode to sleep-mode if you are haphazardly going to bed at different times everyday.
Before we had electricity, computer screens, T.V, etc. our bodies were designed to slumber when the sun went down, and get up when the sun came up. Period.
Try to align your body with this sense of predictability and work with your biology rather than against it. You can literally program yourself to fall asleep and wake up at the same times everyday. Take advantage of this.
2. Do Not Consume Stimulants In The Evening
At least three hours before bed, don’t drink alcohol or any caffeinated beverages. Abstain from coffee, energy drinks, and even that glass of red wine. Also, don’t do stimulating drugs! This includes nicotine.
This is pretty obvious, and I’m sure you’ve heard this recommendation before, but that’s because stimulants really do take a toll on your sleep.
Be very non-negotiable with this rule, if you really care about your sleep you’ll have to be willing to give up your preferred stimulant, if you have one.
It’s a small price to pay in exchange for getting the rest and rejuvenation your body genuinely needs.
3. Have a Warm Bath
Warmth will loosen your muscles, and help you wind down. If you associate bubble baths with relaxation this will also psychologically prepare you for bed.
Also, consider adding epsom salts to your bath. Studies have shown that the magnesium in epsom salts flushes out the lactic acid in your muscles and thus reduces muscle tension.
4. Shut Down All Electronic Devices
It has been proven that the light emitted from screens obstructs the production of melatonin, which is the chemical responsible for making you feel sleepy.
When you’re staring at a bright, stimulating screen for a long period of time you have to admit that you feel kind of wired after.
So, in light of this new evidence it’s a really good idea to turn off all your electronics an hour before bedtime to allow your body to wind down and produce the melatonin you’re going to need to fall asleep.
5. Treat Your Bedtime Like An Appointment
This is probably the most effective suggestion that has worked for me.
You don’t put off going to a doctor’s appointment, you make sure you’re there on time. It’s a priority to you, and it’s non-negotiable.
That’s exactly how you should treat your bedtime, like an important appointment with no exceptions. Your sleep is incredibly important for your well-being, and re-framing it as a top priority will most definitely enable you to sleep better.
6. If You Are Worried, Write It Out
Ever find yourself tossing and turning in bed with a million things running through your mind? Did you ever have a huge worry looming over you that kept you up for hours?
Try writing it all out. Here is a video about exactly how to do this.
7. Do Something Boring
I keep a chemistry textbook on my bookshelf for this exact purpose. Find some boring reading material, and when you find yourself in another sleepless situation, go read it.
Before you know it, you’ll be dozing over the chapter about valence electrons (or at least I was!).
I have found that reading really dull, dry material late at night is one of the best ways to make yourself sleepy.
I hope that these ideas help you to get the much needed quality sleep that you and your body deserve. When you are functioning on a good night’s sleep, there is nothing stopping you from seizing the day with your natural vitality.
Did I miss anything? If you have found something to be particularly helpful for your sleeping routine leave a comment for us below.