1. Prioritize Relaxing Activities Before Bed
In the UK, nearly 50% of all people struggle to sleep as a direct result of stress. Relaxing late in the evening is one of the best ways to overcome this problem. Find an activity that you enjoy like getting lost in a good book, enjoying some calming music, or soaking in a hot bath. If you tend to lay awake thinking about all of the tasks you have to do the following day, you may find it beneficial to write out a list before going to bed to get them out of your mind.
2. Design The Perfect Setting For Sleep
Transform your bedroom into the ideal setting for sleep. Adjust the temperature in the room so that it falls somewhere between 60°F and 65°F. Tidy up the space to get rid of distracting clutter. Paint the walls a soothing shade and fill the room with relaxing aromas like geranium or lavender. Invest in good quality bedding and a Lucid mattress.
3. Establish A Sleeping Schedule
If you have any experience raising children, you probably already know how beneficial it is for kids to go to sleep at the same time each night. The same concept works for adults, as well. If you head to bed at the same time each night, your body will eventually get into the habit of sleeping at that time. To get the best results, set a regular bedtime and do something relaxing before you go to sleep.
4. Put Your Devices Away In The Evenings
Don’t bring devices like smartphones and tablets into the bedroom with you at night. You should also avoid watching TV or looking at a computer screen during the time leading up to bed. The blue light that is given off by devices like these can limit your body’s ability to produce melatonin, making it much more difficult to sleep.
5. Keep Your Eyes Off Your Clock
The more you worry about not being able to fall asleep, the harder it is to get the rest you need. Instead of stressing yourself out staring at the clock, try to focus on thinking about happy things. The simple act of relaxing and staying positive can help your body rest, even if you don’t fall asleep. If you still find yourself staring at the clock, try putting it somewhere that you can’t see it.
6. Follow A Diet That Supports Better Sleep
One of the best ways to improve your sleep quality is by eating nutritious, healthy food. Certain foods have extra power when it comes to promoting better sleep. Foods that are high in tryptophan and serotonin like pumpkin seeds, turkey, milk, and chicken all help your body produce more melatonin. Having adequate levels of this hormone makes it a lot easier to sleep.
7. Avoid Food-Related Sleep Disruptions
The last thing that you should do is eat a huge, heavy meal before bed. You should also avoid caffeinated beverages, alcoholic drinks, and foods that are particularly spicy. Depending on how your body deals with caffeine, you may need to stop drinking coffee in the afternoon to avoid having it keep you awake at night.
Foods that contain a lot of sugar can also be problematic. They give you a sudden burst of energy, followed by a crash. This can keep your body clock from functioning the way that it should. Studies have found that people who don’t get enough sleep are also more likely to snack on junk food the following day. That means that you could get into a never-ending cycle of sleeping poorly and eating poorly if you aren’t careful.