It’s difficult enough for many of us to get to sleep at night on our own, let alone knowing how to sleep better at night. But, we are here to tell you that it is possible. You have to know-how. There are several ways to help you fall asleep and stay asleep without popping pills or going through the whole gamut of insomnia cures, such as Valerian. You need to know how to get yourself there.
Sleep Cycle And Ways To Set It Off
Several things can go awry with your sleep cycle, such as being utterly exhausted from exercise in the morning, then having an over-indulgence in caffeine in the afternoon. Trying to sleep after these things can be counterproductive. You must reset the body clock to an earlier time and avoid taking anything in the afternoon. These are all things that can set your sleep cycle off.
- Make A Proper Bedtime Routine: To start with, go to bed simultaneously every day. If you’re used to waking up two or three times at night, try going to bed early. It may sound strange, but it does pay off. Waking up too early makes it hard to drift off to sleep. It will also increase the risk of insomnia later on. A good rule of thumb is to go to bed simultaneously each day that you have been getting up. If you do not, that is fine too. Just start the clock several days ahead of time so that your body will get used to it. Set it yourself once, and if it starts to feel weird, don’t sleep it in.
- Get Up At The Same Time: A great way to promote good sleep quality is to go to bed and get up at the same time each day. I recommend going to bed a little earlier each night so that the brain does not become “confused” in the morning. It would be best to start counting the days until you go to bed not to fall asleep too early.
- Avoid Sleeping On The Back: Try to avoid sleeping on your back. This may seem like a challenging task because you are probably used to this but try sleeping on your back the next night and see how it goes. You might be surprised at how much it can help you get to sleep. Just turn over a few times, and you will notice a big difference.
- Keeping Your Eyes Closed: Another tip that works exceptionally well is to keep your eyes closed. It may seem like a strange thing to do, but if you need to stay awake for any reason, then this tip will work for you. Your eyes are one of the most powerful ways that you can relax your entire body. Try to keep them shut for at least 10 seconds whenever you are trying to sleep. Also, use an acid reflux wedge pillow for getting proper sleep at night. Also, for getting proper sleep at night, check out the proper dimensions of duvets and comforters before buying.
- Never Snack Before Bedtime: Also, do not snack before bedtime. A lot of people eat right before going to bed. These may include a piece of fruit or something else that is high in sugar. Instead, snack on some seeds like cashews or almonds, which are known for their healthy fats. They are also a great source of protein. Nuts are another healthy food to snack on before going to bed as they have a high fiber content.
- Avoid Consuming Coffee Late At Night: Caffeine can often act as a central nervous system (CNS) relaxant and, therefore, may reduce blood flow to the brain during the hours of darkness. This is why so many people wake up groggy and dizzy in the early hours of the morning and why even those who sleep well still have trouble falling asleep at night. You need to decrease your caffeine consumption over time gradually. For instance, instead of drinking two cups of coffee a couple of hours before bedtime, try to limit your consumption to just one or two cups. If you tend to feel groggy in the early morning when you wake up, reducing your caffeine consumption may also help you fall asleep quicker and for a more extended period. You could try to take a small break from your caffeine consumption each day to help you adjust to not having it so much. This is especially helpful if you wake up very early in the morning and do not feel up to moving around as quickly as you would like. Again, it would help if you discussed this with your doctor to find the best schedule for you.
- Take Melatonin Supplements: If you have difficulty getting to sleep at night, it may be time to take a melatonin supplement to help you sleep soundly. Melatonin is a hormone made by the pineal gland in the brain, which controls your sleeping and waking patterns. Its production is highest in the middle of the night when you are preparing for bed, and its lowest around dawn. Taking a melatonin supplement as soon as you can after your last peak melatonin level is an excellent way to ensure you have a deep, restful sleep, especially when you are having trouble falling asleep. Change your mattress if required if you feel that you are not getting proper sleep in the mattress. You can also try fixing a proper sleep schedule to regulate your sleep.
The above tips should all be familiar to you by now. But for some reason, many people struggle with getting to sleep at night. Don’t let this happen to you!
Thus, it is always recommended to get plenty of restful sleep. Also, make sure you are giving your body enough time to repair itself. Avoid eating right before bed so that you give your body time to repair itself. And finally, try closing your eyes at night. This is one of the most important tips that anyone can follow. Don’t let sleep become a nuisance. Take care of your body so that it can function properly at night. It will pay off in the long run.