If you are one of the millions of Americans who isn’t getting enough sleep, you don’t have to stay up late waiting for an answer.
Almost all people struggle from time to time with falling asleep, staying asleep or waking up early in the morning and not be able to get back to sleep.
The problem becomes serious when troubles with sleeping become the norm rather than the exception.
With a lot of men and women working off hours or extended hours, evening shifts or early morning shifts, it can be very difficult to get a good night sleep.
There are a number of simple solutions that you can try at home.
First off, let’s address environmental changes you can make.
Excess light in your bedroom can be very troublesome. If street lights or city lights are coming in through your window, why not try a blackout curtain to keep those pesky rays at bay.
Light from household appliances can be very disrupting. Try covering them up with tape, unplugging them or turning them away from you while you sleep.
If all else fails try a sleep mask. It’s both highly effective and quite fashionable.
Are those pesky city noises keeping you up? Auditory disturbances can prevent you from falling asleep and staying asleep. Do what you can to limit intrusive sounds.
If necessary drown them out with a powerful fan or a trusty white noise app. For even more sonic protection, try earplugs. They’ll turn your ear canal into a useless hole.
Don’t forget the rooms climate. Cooler temperatures tell our bodies that it’s night time. So try turning your thermostat down.
Experiment with different bedding. Find a texture and a weight that works for you and your budget. These antibacterial bed sheets infused with silver are amazing for comfortable sleep.
Changing the environment can be easy. Changing your behavior can be much harder but also more effective.
Unless you are a shift worker, avoid naps. They can interfere with the quality of your sleep later at night. If you’re very tired, the best thing you can do is to get into bed earlier.
Try to avoid nicotine, caffeine and alcohol, especially close to bedtime.
Avoid intensive exercises a few hours before going to bed. Exercises will get you physiologically aroused and activated and this state is not good for falling asleep.
Eliminate all screen time at least one hour before bed. Instead try doing something relaxing, something that won’t stimulate your brain.
Deep breathing can work wonders. Try the 4x4x4 method, inhaling for four counts, holding for four and exhaling for four.
Give your body a sense of regularity by waking up at the same time every day, even on the weekend.
Be sure to get exercise on a regular basis and incorporate a healthy balanced diet.
Reserve your bed for just two things sleep and …you know.
Lastly, if you can’t fall asleep within 15 minutes, get out of bed and return only when you are sleepy not just tired.
Now it’s time to put these strategies to the test. Why not try using a sleep log. Track your progress by noting caffeine, hours of exercise, hours of sleep, nighttime awakenings and daily mood.
You’ll soon see that a good night’s sleep is within your reach. So say goodbye to restless nights and say hello to sweet dreams.
