Some of us feel like we have insomnia. We get less than 8 hours of sleep at night. Many of us can’t even remember the last time we had a nice, full night’s rest.
If this is you, don’t despair. Here are six ways that you can change your sleeping habits and start getting more sleep by tonight.
Turn Off All Electronics
The bright lights of electronics keep us up. They stimulate us and put our brains in working mode. When we’re staring at a screen we’re preoccupied by whatever is going on on it. This makes it hard for us to go to sleep at night.
All electronics should be turned off before going to sleep (except for alarms). This tells our brain that it’s time for quiet, peace and relaxation. Try not to watch or do anything involving electronics at least 30 minutes before you go to bed. If you have trouble sleeping, you need to take some time to wind down.
Drink Some Tea
Lavender and chamomile teas can help you to go to sleep. So can mint tea. Any tea with a soothing aroma can help to relax you enough to make your body want to get some rest.
Some stores sell a special blend of tea designed to relax you at night. These teas contain ingredients like lavender, chamomile and vanilla. You can buy them, but don’t add too much sugar to them. Sugar may keep you up, which is the opposite of what you should be doing.
Take a Bath
Soaking in a warm bath helps to relax you. It also relieves stress and muscle aches. If you want to get the most out of your bath, you can add Epsom salt or a few drops of lavender essential oil to your bathwater. Just lean back, inhale and soak until you feel like you’re going to go to sleep. Then get out and head straight to bed.
Do Some Reading
Have you ever heard people say that reading is boring? That’s because reading relaxes your mind. It’s normal to fall asleep while reading, even if it’s the most exciting book in the world.
Try to read something about 30 minutes before you go to bed. If you fall asleep while reading, that’s a good thing – and the author of the book won’t fault you for it.
Get into a Routine
A regular sleeping routine will help you to get more sleep.
If your sleeping pattern is erratic your body isn’t going to go to sleep when it’s supposed to. Our natural sleeping cycle is at night after the sun goes down until whatever time we naturally wake up in the morning. But in order to sleep through the night we have to train our bodies to do so.
We have to get into a routine.
Set a bed time and start preparing to go to bed before that time. Then lay in bed in the dark. Relax. Don’t think about anything stressful. Don’t turn anything on. If you can’t sleep, try one of the suggestions mentioned above.
Don’t Take Long Naps during the Day
A nap should be 30 minutes at most. Taking naps for longer than 30 minutes can disrupt your sleeping habits at night. Naps shouldn’t be taken less than 6 hours before your bedtime. They should be brief. If they’re long you will have a hard time falling asleep later on at night.
Getting enough sleep is important for our mental health and well-being. Try the suggestions above to help restore your sleeping routine. If nothing works, then consult your physician.