If you have trouble falling asleep at night, you are not alone. According to the Centers for Disease Control and Prevention, approximately 70 million Americans are in the same boat. When you suffer from a condition like chronic sleeplessness, you can sometimes feel desperate to catch some Zs. The good news is, there may be something you can do.
While every situation is different, there are several ways you can improve your sleep. Check to see if any of these 10 tips can help.
1. Replace Chemicals With Natural Supplements
One of the most common ways for people to address insomnia is with the use of chemical sleeping pills. While this might work for some, common sleep aid medications often come with unwanted side effects. For a more natural solution, try high-quality products that contain cannabidiol. With multiple studies to support its potential for improving sleep, CBD has little to no risks. Although there are many options available, CBD pills can be particularly convenient and effective.
Another natural supplement that can help is melatonin. For best results, look for products that combine supplements.
2. Go Outside
Spending time in nature not only gives you opportunities for exercise and fresh air, but it also provides access to the sun. According to research, sunlight can help regulate your circadian rhythm.
3. Put Your Phone Away Before Bed
While daytime light can have a positive effect on your sleep cycle, the blue light that comes from electronic devices can keep you awake if you expose yourself to it when your brain should be getting tired. In other words, stop scrolling Facebook and watching television in bed.
4. Avoid Caffeine After 4 P.M.
Aside from your phone, another thing to avoid later in the day is caffeine. No matter how tempting a Mountain Dew or cup of Jo might sound after dinner, do not give in! Even if you are someone who is not sensitive to caffeine, it can still impact your sleep. If you have to have some coffee, opt for decaf.
5. Reconsider Napping
If you need to catch up on sleep, a nap can be necessary, but in general, you should try to limit your daytime napping. When you spend time snoozing during the daylight hours, your body is more likely to have excess energy when you go to bed at night.
6. Put Worries to Bed First
Before you close your eyes, take time to set aside anything that is bothering your mind. If there is something you just cannot stop thinking about, grab a notebook and jot it down. By saving it for tomorrow, you will not have to worry about forgetting it, and you can focus on the sleep that you need more immediately.
7. Stay Consistent
Another great way to normalize your circadian rhythm is by following a consistent schedule every day. When you wake up and go to sleep at the same time, it sends your body a message of what it should expect. Although it can be tempting to stay up late when you do not have to work, try not to change up your bedtime pattern.
8. Skip the Evening Snack
As tasty as an evening snack may be, digestion and discomfort have a tendency to keep people awake. As such, it is better to avoid eating right before going to sleep. On the other hand, trying to fall asleep when you are hungry can also be difficult. For this reason, find a time that is not too close nor too far away from bedtime. Sleep researchers suggest eating dinner about four hours before you plan to sleep.
9. Adjust Your Environment
Where do you sleep every night? If you think your bedroom does not have an effect on your snoozing abilities, think again. From the temperature to the mattress comfort, noise, lights, and furniture arrangement, all of these environmental factors can play a major role in resting. Staying cool at night is now recognized as one of the most influential factors in getting good sleep. Be sure to do plenty of research on ways to keep cool at night and consider getting the best cooling mattress when it’s time to replace your old one.
10. Take a Shower or Bath
Another great way to relax is by taking a shower or bath shortly before bedtime. By doing so, many individuals report falling asleep faster.
Sleep deprivation can be awful. If you are one of the many people who suffer from this condition, try some of the tips here to help you get some rest.
