You may be one of those people who stare at the clock hour after hour every night. When you wake up at 3am, is lying awake in bed the only thing you do? Whether you are insomniac for years, months or days, these 15 tips will definitely help you to get a sound sleep at night so that you wake up healthy and happy.
- Regular sleep routine
Make a routine of going to bed and waking up at roughly the same time. Go to bed when you feel sleepy and set an alarm to wake up at the same time every day. Don’t stay up late during the weekends. Sleeping at the same time regularly will help train your body to get decent hours of sleep and to wake up at a suitable time.
2. Limit bed activities
Do you watch T.V. while lying in bed? Do you make phone calls, play video games, use phone, use a computer or just eat in bed? Use your bed as your resting space. Don’t use your bed to do things other than sleep. If you read in bed, don’t go for thriller, horror or sad ending books. Only read those books which will help boost up your imagination or give you pleasure.
3. Sound sleep environment
Make your bed as comfortable as it can be. Don’t let a pet disturb you with their weird noises at night. Make sure your bedroom has a sound lighting and a relaxing temperature. Make your sleeping space as peaceful as possible.
4. Do not nap
No matter how tempting an afternoon nap sounds, do not consider doing it. Napping only spoils your night time sleep routine. That amazing “extra” sleep at afternoon will keep you awake at night.
Exercising will tire your body. A tired body rests well. Not only that, exercising will help to relieve the stress and helps you sleep better. Exercise at least three hours before going to bed because working out just before bedtime may make you lose sleep.
6. Limit alcohol
Taking alcohol just before bed might initially help you to fall asleep, but it will destroy your sleeping pattern. It will also make you wake up at unintended hours later at night. Do not train your body to sleep only when there’s alcohol inside of it.
7. Less caffeine
Caffeine effects sleep. Intake of caffeine six hours ahead of sleep will cause disruption in sleep. Caffeine also increases urination process that will make you pee more at night, troubling your sleep.
8. Leave stress behind
Don’t just lie in bed and think about all your regrets or worries. If something is troubling you and you cannot sleep, wake up and do something about it. Don’t make plans about your future and don’t think of all the possibilities in bed. Relax your mind by listening to slow music and try some breathing techniques if you’re stressed out.
9. To do list after dinner
Instead of worrying about the things you will have to do the next day and wondering about all the “whats” and “hows”, try making a to do list before going to bed. The time between your dinner and bed is ideal. This will free your mind from thinking about your worries and also keep you organized.
10. No eating just before bed
Do not eat your dinner late or go for a night snack just before bed. Eating will help in the activation of digestive system which will keep you away from sleeping. Drinking too much liquid before bed will interrupt your sleep by making you urinate more.
11. Don’t worry about your sleep
If you’re not able to sleep and start worrying about your insomnia, it will only keep you from sleeping for the next few hours. Do not constantly look at the clock to see the time. Instead, hide your clock under your bed or in your drawer. If you worry about your sleep, it will only make your brain believe that you are never going to go back to sleep.
12. No phone in bed
Do not use your phone in bed. If you lie in your bed and scroll through your social media or just text your friends, it will keep your mind fascinated. Also, smartphones produce blue wavelengths which suppress the production of melatonin (sleep hormone) and the light from it will stimulate your mind which results in poorer sleep.
13. Do not lie awake in bed
If you’re trying to sleep for more than an hour lying in your bed, just get out of it. It is very important to remind your brain that your bed is for sleeping, not tossing and turning. Get yourself involved in some brain soothing activities such as reading, taking a warm bath, listening to gentle music or drinking herbal tea. Go back to your bed when you feel like you’re ready to sleep.
14. No self-defeating thoughts
While in bed, think of all the positive things you have in your life. Count your blessings and think of the things you’re good at. Surround yourself with self-promoting thoughts and never worry about things you couldn’t do. If you’re anxious about something, make a note and postpone the thought on to the next day.
15. Take calcium and magnesium
Both calcium and magnesium are sleep boosters. If you’re having trouble sleeping, taking magnesium and calcium together will help your body to rest. Take about 600 milligrams of calcium and 200 milligrams of magnesium every night before bed. If you only take calcium, it might bring up some potential health issues which can be cancelled out by magnesium.