The body and mind both need a good night’s sleep to function properly. Good sleep is linked to productivity, elevated energy levels, and even happiness. When you don’t get enough sleep, you may suffer from anxiety, depression, and other health concerns. If you have trouble sleeping, the tips below should help you get back on track and get the rest you need.
Go to Bed at the Same Time Every Night (a regular routine is key)
Your body is like a machine that has its own internal clock called circadian rhythms and they work along with the light of the day and dark of night.
Go to bed at the same time every night, even on weekends, to condition your sleep cycle to a regular schedule that provides your body with consistency. Expose yourself to bright light in the morning and low light before bed.
Be Mindful of Your Sleep Environment
Take stock of your sleep environment. Consider things like noise, temperature, lighting, and even furniture placement and adjust to the optimal choices for the best possible sleep. Some people prefer a cool room at bedtime, others like it warm. Get rid of distractions in the room. Make your sleep area as relaxing and peaceful as possible. It will help you drift off quicker and stay asleep throughout the night.
Exercise Every Day
Studies have shown that exercise can help with sleep. Regular exercise has many benefits from weight loss and improved cardiovascular health to help you wind down and sleep deeply at night. Be sure not to exercise too late in the evening, or the adrenaline and hormones produced may affect your ability to fall asleep.
Avoid Consuming Caffeine, Alcohol or Heavy Meals Before Bedtime
Try not to consume caffeine, alcohol, or eat heavy meals before bedtime. Give your body plenty of time to metabolism these substances before lying down. Otherwise, they can hinder your ability to drop off or may cause other issues like an acid stomach or even sleep apnea.
Avoid Taking Naps
If you want to sleep well at night, avoid taking naps during the day. If you must take a nap, do it early in the day and make it a short nap, so you are plenty tired at night for sleep.
Formulate a Relaxing Bedtime Ritual
Many people find it easier to fall asleep after following a relaxing bedtime ritual such as a warm bath, watching TV, reading, or even taking a Melatonin pill to help produce more sleep-inducing chemicals in your brain.
Try Meditation for Better Sleep
Meditation is good for your mind, body, and soul and helps with sleep. Meditation apps like Calm Meditation even have sleep stories that gently lull you off into a peaceful slumber.
Try Cannabidiol (CBD) for Sleep
CBD products help to support your overall health and wellbeing in many ways, including getting a good night’s sleep. You can try roll-ons, gummies, oils, or capsules to find what works for you.