With today’s busy lifestyle, sleep can seem elusive. It is essential, however, to ensure that you are getting enough sleep each night. When you are well rested, you not only wake up with more energy but also have better focus and concentration, allowing you to get more done during the day. Try using these tips to prepare yourself for bed so that you can sleep more soundly through the night.
Turn off your electronic devices.
About 30 to 45 minutes before you plan on going to bed, turn off any electronic devices that have lighted screens including televisions, cell phones, and tablets. The light from the screens can interfere with your natural sleep patterns, making it more difficult to fall asleep. Devices like the Kindle or the Nook that rely on e-ink are the only exceptions since they don’t emit light of their own.
Read A Book
Reading is a great way to relax your body and calm your mind before bed. Just be sure to avoid reading books that are too stimulating. For instance, a self-help book may keep you awake thinking about your problems, whereas a novel will help you relax and get better sleep.
Turn Down The Lights
As bedtime approaches, start dimming the lights in your home. If you are surrounded by lights that are too bright, your brain may not produce enough melatonin, making it more difficult to sleep. Excess light can also cause your brain to become more active and can disrupt your normal sleep patterns, keeping you from falling asleep right away. Consider installing dimmer switches in your bedroom so that you can lower the lights as it gets close to bedtime.
Don’t Overeat Right Before Bed
It is a lot easier for your body to digest food when it is in an upright position. When you are laying down, you are far more likely to experience acid reflux, heartburn, or an upset stomach. As your stomach works to digest food, it can also interfere with your ability to fall asleep. Try not to eat for a minimum of three hours before going to bed. If you do need a snack during this time, opt for something light and easy to digest. It will ensure you make the most of that Hampton and Rhodes mattress.
Don’t Drink Alcohol Before Going To Sleep
If you are like a lot of people, you may be under the impression that alcohol makes it easier to sleep. In fact, however, the opposite is true. Even though it is easier for you to fall asleep after drinking, the alcohol interferes with your body’s ability to reach the REM phase of sleep. As a result, you may wake up feeling tired and moody, simply because you didn’t sleep deeply enough. To get the best quality of sleep possible, try to avoid drinking before you go to sleep.
Practice Deep Breathing
If you want to achieve a deeper state of relaxation before heading to bed, consider practicing deep breathing. All that you have to do is get into a comfortable position. Then, shut your eyes and begin breathing slowly and deeply. Try to focus on your breath, keeping your mind from wandering. Keep this up for several minutes. Even though this may be difficult at first, it will gradually start to feel more natural as you continue to do it. You may find that your mind is extremely active when you are first getting started. Over time, however, you should be able to get better control over your thoughts, enabling you to focus more fully on your breathing.
Write Your Worries Down In A Journal
Oftentimes, things that you are worried about can keep you from falling asleep. One good way to solve this problem is by getting your worries down on paper. Divide a sheet of paper into two columns. Each night, before you go to sleep, write down things that are worrying you on the left-hand side. On the right-hand side, write down ideas you have for how to solve those problems. If you are struggling to find a solution, jot down the specific date when you will address the issue. This can help free your mind from worry, making it easier to get to sleep.
Find A Distraction
Distracting your mind with a menial task is a great way to bore yourself to sleep. For instance, you could try counting down from 300 in increments of three. This is a mildly challenging task that will help distract you from your worries while at the same time allowing your mind to get bored enough to fall asleep.
Cut Out Caffeine
Caffeine is well-known for its ability to keep people awake. What most people don’t know, however, is that the effect of the caffeine can last for hours after you drink it. In fact, it has a half-life of as much as eight hours. To give you an example of what that means in the real world, imagine that you have a cup of coffee at 5 PM. Because caffeine has such a long half-life, you still may have caffeine in your system at 1 AM. As you can well imagine, that can make it difficult to get to bed at a reasonable hour.
Relax in a warm bath.
Taking a warm bath before bed is a time-honored way to get better sleep. The warmth of the water can help relax your muscles, making it easier to unwind after a stressful day. Just make sure that the water is warm enough to have a calming effect and that you stay in the bath for a minimum of 20 minutes to get the best results.