Wake up still tired? Not able to rest your mind when your head hits the pillow? We all have trouble sleeping occasionally. Follow these tips for better sleep tonight, and every night!
1) Keep a regular routine.
Keep a regular routine for both bedtime and wake-up time. This helps your brain know the right stages of sleep at the right part of the night, and sets your internal alarm clock. Follow this routine even on weekends and days off.
2) Stop using technology in bed.
Stop using technology like computers, cell phones, and television. The soft blue glow from these devices and your digital alarm clock can keep you up at night. If you are watching television or using your phone right before sleep, you aren’t alone. Nine out of ten Americans reported using a device an hour before bed time, according to a 2011 study by the National Sleep Foundation. Make you sure power down before you head to bed.
Relax with a warm bath, light reading, soothing music, and stretching. Mediation can also be a way to relax before sleep. If you still find yourself unable to sleep, try this relaxation exercise from the Sleep Foundation.
4) De-clutter your mind.
De-clutter your mind by writing down your to-do list and worries, so you mentally free your mind for sleep. Keep the journal by your bed so you can write down anything that comes to mind.
5) Keep it cool.
Keep your bedroom cool and dark. Dim your lights about 2 to 3 hours before bedtime, and leave the temperature between 65 and 75, experts suggest. Keep noise to a minimum, too. For more ways on making your bedroom a sleep oasis, check out this article from WebMD.
6) Smart snacking.
Eat a small, light snack – such as cereal or yogurt – or drink a glass of warm milk before bed. Avoid caffeine 6 to 8 hours before bed – especially caffeine hidden in medicines, weight loss pills, and chocolate.
Try these sleeping tips tonight and sleep well.