Sleeping soundly throughout the night can be tough, and your before-bedtime routine could have a lot to do with it. Sticking to a good nighttime routine each night is a key to getting a good night’s sleep. If you’re having trouble easing into sleep at night, here are 8 tips that can help you out.
1. Breathing
Proper breathing is the key to relaxing your body and preparing yourself for sleep. In fact, breathing exercises are regularly used for everything from general relaxation to calming the body during anxiety attacks. There are breathing apps that can walk you through exercises, or you can simply read about mindful breathing and try to practice it at bedtime.
2. Avoiding Lights
Screens are a common problem for people who have trouble sleeping. Phone screens, TVs. and computers emit blue light, which may lead to damage in your eyes and can make it difficult to sleep. You can avoid blue light from screens by turning off screens 30 minutes before bedtime or using the blue light filter setting on your phone.
3. Avoid Naps
Taking a midday nap can be tempting, but naps aren’t good for your sleep schedule. Ideally, you want to be tired enough that you fall asleep quickly when you go to bed, but that won’t be the case if you nap. Instead of napping, try to simply get enough sleep each night so you won’t feel tired throughout the day.
4. Devices and Apps
Thanks to technology, there are tons of ways to get better sleep these days. From sleep tracking apps to a bluetooth pillow speaker, there’s a device that can help everybody sleep better. You can even use apps on your phone to play calming noises that are designed to help you sleep or help you meditate and relax before going to bed.
5. Ignore Clocks
When you have to wake up for work in the morning, having trouble falling asleep is stressful. As hard as it can be, try not to look at clocks when you’re trying to fall asleep. The more you look at the clock, the more you’ll remind yourself that you’re having a hard time falling asleep and need to wake up early. This added stress makes it even more challenging to get good sleep.
6. Watch Your Diet
The food you eat can have a big effect on how well you sleep. Eating a healthy diet helps promote better sleep, and avoiding eating before bed helps prevent bloating and other digestive issues that can interrupt sleep. You might also want to avoid spicy foods and foods that can cause digestive issues to ensure you get a good night’s rest.
7. Try Calming Exercises
Relaxing your body is an important step if you want to fall asleep fast. If you have a hard time relaxing, try some calming exercises before bed. You can get a meditation app on your phone or look up a few basic exercises to do each night. For some people, meditating is a great option.
8. Wake Up Early
You should be tired when you go to bed at night, and waking up early is the best way to make sure of that. Try waking up a bit earlier and see if that helps you fall asleep faster at night. Over time, waking up early will become normal, and your schedule will help you sleep better.
Sleep is important to everything, from your mental health to your physical health. Adults should get about eight hours of sleep each night, and the quality of that sleep matters. If you’re having trouble easing into sleep at night, try some of these tips.
