Millions of Americans are sleep deprived, they either can’t fall asleep or they have trouble staying asleep. Sometimes it just takes changing a couple of your habits or adding a few new ones to get a good night’s sleep. Read along to find out what you can do.
- Create a nightly ritual. If you find yourself staring at the ceiling hours after you were supposed to be getting shut-eye, it’s probably because you’re not relaxed enough. About an hour or so before you’d like to go to bed turn off the t.v. and the computer, because the lights from the screens can keep you amped up. Instead relax with a book, or a magazine. Be sure to do this at the same time every night so that you can establish a pattern, soon your body will automatically get sleepy at 10:00 even when you used to stay up until 1 and you won’t have to force yourself.
- Don’t exercise at least 4-6 hours before your bedtime, even if you think it makes you tired it will give you extra energy and you won’t be relaxed enough to fall asleep at your proper time.
The muscle pain will be quite excruciating which won’t allow you to sleep properly because too much relaxation too can make you quite restless and the same is given in a resurge review about insomnia where there are many interesting facts that provide an insight into sleep issues.
- Take a warm bath scented with a few drops of lavender or jasmine oil. Warm baths are soothing and will help you get to sleep because it relaxes your muscles, and the oils will help to relax you even more. When you get out of the bath your body will cool you down and the cool sensation will signal your heart to slow down, preparing you for sleep.
- Don’t take naps within six hours of your bedtime, or else you’ll interfere with your sleep schedule, and you won’t feel tired when nightfall hits. Also keep your naps limited to under 30 minutes, because you’ll only feel groggy instead of refreshed afterwards.
- Wear an eyemask to bed. Eyemasks help you to sleep because it will block out any excess light that flows through your room, that might keep you awake. The mask will also prevent you from being woken up too early by sunlight that manages to seep inside your window in the early hours of the morning.
- Keep your room cool. Sleeping in a warm room even if it feels comfortable before you doze off, will only end with you waking up in the middle of the night sweating, not being able to breathe, or just feeling uncomfortable. So set the temperature to somewhere in the lower 60’s to keep your body and the air you’re breathing in cool, and snuggle up in a warm blanket for best results.
- In order to sleep comfortably you have to be comfortable. Make sure you have soft sheets and blankets and that your bed is made properly before you lie down or else you can get tangled up in the middle of the night and woken up. Sleep in comfortable light clothes even in the winter or in your birthday suit so that you stay cool.
- Don’t drink tons of water before you go to bed, so that you don’t have to wake up in the middle of the night to relieve yourself. Going to the bathroom in the middle of sleep, disrupts it and you might not be able to fall back to sleep. If you usually feel thirsty at night try to drink more water throughout the day so you’re not as parched around your bedtime, and try to go to the bathroom right before you lie down to sleep.