If you’re reading this while feeling bleary-eyed, know that you’re in good company. Almost half of the United States claims they feel tired during the day anywhere between three to seven days a week. That’s a lot of sleepy people across the country! Why is everyone so exhausted? There are a lot of reasons—stress, work, family, a global pandemic...you get the idea. Just because you aren’t sleeping well right now doesn’t mean you can’t sleep well in the future. There are ways to combat all of those racing thoughts and distractions at bedtime to help you get a peaceful night of rest.
Achieving the best dreamtime possible is so important to your overall health. It boosts your mood, helps you focus during the day, and even aids in maintaining a healthy weight, among many other benefits.
Ready for some shuteye? We have some advice.
Put yourself on a sleep schedule
This might seem nearly impossible, but giving yourself a sleep schedule is super important on your quest for better rest. Experts say it doesn’t really matter what time you go to bed, as long as you get 7 - 9 hours of sleep a night. Let’s say you enjoy staying up late. It’s just your thing. That’s fine, but you have to make sure you have nowhere to be early in the morning. If you go to bed at 1 AM, your wakeup call should be at 9 AM. That provides you with 8 hours of sleep. If your workday starts before 9 AM, well, then you’re going to have to bump up that bedtime of yours. Sticking with a consistent sleep schedule will improve your quality of sleep, making you feel more alert and productive during the day.
Ditch your screens early
Power down your phone, turn off your TV, and look away from your laptop. The pesky blue light these devices emit isn’t helpful at bedtime. In fact, it can actually disrupt your body’s internal clock, making you think it isn’t time for rest. Instead, try reading a book, listening to a meditation, or simply closing your eyes while listening to some soothing music as you drift off to dreamland.
Take a warm bath before bed
First of all, if you have the time, a bath is always a good idea. It’s one of the simplest forms of self-care to just sit, soak, and unwind. But studies show that when you move from the warm water to a cooler temperature, like your bedroom, it makes your body temperature drop. This drop in temperature sends a signal to your brain making you feel sleepy. Bonus points if you add bubbles, not because they make you sleepier, just because they’re fun.
Troubleshoot stressors during the day
Got something on your mind? Whatever may be stressing you out, consider how you’ll work out some of its underlying issues in the morning or afternoon. This way you aren’t pushing your problems to the side, but addressing them well before you tuck yourself in at night. With any luck, doing this will help ease your mind in the evenings. A quiet mind leads to much better sleep than a busy one.
If at first you don’t succeed, try again
Sometimes one of the most stressful things about nighttime is the concern over falling asleep. If you use all of these tips and find yourself laying in bed wide-eyed and fidgety, press pause on the situation. Get out of bed, quietly move about your home, read a book, and maybe sip a cup of tea. Putting pressure on yourself to fall asleep will only make you tense up more. After 15 minutes, get back in bed and try again.
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