Tired of struggling with sleep? We all know the feeling. You’re exhausted, but you can’t fall asleep. It’s 3 am, and you’re tossing and turning in bed for what seems like hours before finally giving up and trying to get any rest.
Sleeping is one of life’s most precious gifts. As a human being, it is your right to live out the day with total energy without worrying about how much sleep you got or didn’t get at night. But this isn’t easy for some people – they struggle daily to get good-quality sleep because their circadian rhythm won’t cooperate! So, if this sounds like something that could happen in your life, read on. Here are the top ten ways to learn to become a good sleeper.
1. Establish a regular sleep schedule and stick to it as much as possible.
The body thrives on routine, so establishing a regular sleep schedule and sticking to it as closely as possible can help train your body to settle down and fall asleep more easily. This means going to bed and waking up simultaneously each day (including weekends).
If you’re struggling to fall asleep at night, try not to use electronic devices in the hours leading up to bed. The blue light from screens can suppress the release of melatonin, the hormone responsible for making us feel tired and sleepy. So give yourself a cutoff time for technology and stick to it!
This will help you to fall asleep more quickly and make it easier for your body to wind down. Try using a good book or spending some quiet time reading online instead of scrolling through social media on your phone!
Stress is one of the biggest culprits of poor sleep, so if stress in your life isn’t being managed effectively, finding ways to take care of it is essential. Meditation and yoga can be great tools for managing stress so consider practicing these regularly.
And the last step in becoming a good sleeper is ensuring your bedroom environment is conducive! Your bed should only be used for sleeping or intimacy, as we associate our beds with relaxation. During sleep time, keep your room dark, quiet, and calm (around 65 degrees)!
2. Practice relaxation and meditation techniques.
When you go to sleep, your body naturally goes through a series of steps that help it relax. You may not be aware of these, but they happen automatically – this includes the release of melatonin, which makes us feel tired! So, by learning how to relax before bedtime, you can train your body to do this more easily.
There are many different relaxation and meditation techniques that you can try, so find one that works best for you and practice it regularly. Some people prefer guided meditations, while others like to focus on their breath or use visualization techniques. The key is to find something that helps you to calm your mind and relax your body.
3. Avoid caffeine and alcohol before bed.
Both caffeine and alcohol can disrupt your sleep patterns, so it’s best to avoid them in the hours leading up to bedtime. Caffeine is a stimulant and can keep you awake for longer than you intended, while alcohol can interfere with the quality of your sleep and cause you to wake up more often.
Remember that even though caffeine is found in many foods and beverages, it’s still a stimulant so you should avoid it before bedtime. And while alcohol may help you to fall asleep more easily at first, your sleep quality will be poorer as the night goes on!
4. Try to exercise every day.
Exercising is an excellent way of releasing stress and giving yourself more energy, which will help you sleep better at night! Even though it’s best not to work out right before bedtime as your body needs time to wind down first, exercising during the afternoon or early evening can be a great way to improve your sleep quality.
You don’t have to go for a long run or do an intense workout either – even just going for a short walk can help you feel more relaxed and ready to fall asleep. Remember that exercising regularly will also make it easier over time, meaning falling asleep should come naturally after your workout.
5. Establish a regular sleep schedule.
Having a regular sleep schedule is one of the most important things you can do for your body when it comes to getting good sleep. This means going to bed and waking
You should also avoid working or using electronic devices in bed, as this can make it harder for your brain to associate the bed with sleep.
6. Make your bedroom comfortable.
You must have a good mattress and pillows to feel comfortable. You should also make sure to keep the temperature of your room cool enough for sleep, around 65 degrees Fahrenheit is ideal depending on personal preference! Be careful not to be too warm or cold when sleeping.
Another thing to consider is the light in your room – try to make sure it’s dark and avoid using electronic devices right before bedtime as they can emit blue light, which can interfere with sleep.
Your bed should only be used for sleeping or intimacy, as we associate our beds with relaxation. During sleep time, keep your room dark, quiet, and calm (around 65 degrees)!
