Do you find it hard to sleep? Are you no stranger to lying awake in the early hours of the morning desperately hoping to drift back off before your alarm goes off? If you have trouble sleeping, you’re not alone. Insomnia affects the majority of adults at some point in their lives, and around 1 in 10 US adults have chronic sleep issues. Although a lack of sleep can have profound implications for health and wellbeing, often, simple changes can make all the difference.
Changing your routine
We tend to think about young children when the word routine is linked to sleep. The reality is that everybody has an internal clock. If your body clock is all over the place, there’s a higher chance of being unable to sleep when you get into bed. If you’re used to a routine, you should find it much easier to doze off. If you go to bed at 10pm one day and 2am the next, try and get into the habit of going to bed at the same time each night and setting your alarm for the same time each morning. It may take a few days for your body to adjust, but you should notice improvements in your sleep pattern.
If your room is too hot, or you toss and turn because your mattress is old and worn, it’s time to focus on comfort. The right mattress and a tranquil, cozy bedroom can make all the difference. If you need advice about choosing the best mattress, you’ll find useful information and details at Mattress-Guides.net. Use a thermostat to get the temperature just right and scatter throws and cushions on your bed to create that sanctuary you crave.
Prepping your body for sleep
Do you find it hard to switch off when you climb under the covers? If so, it’s worth taking a look at how you spend the hours before you try and get to sleep. If you exercise, you tend to eat late at night, or you enjoy going out to bars or clubs, this could be affecting the quality of your sleep. Exercise is a natural stimulant. Although physical activity can be hugely beneficial for those who can’t sleep, try and avoid working out late in the evening. It’s best to give yourself at least a couple of hours to calm down and rest before you hit the hay. It’s also a good idea to eat early in the evening and to avoid post-dinner snacks that contain a lot of sugar and caffeinated drinks. Give yourself time to relax, chill out and get your mind and body ready for sleep before bedtime. Read a book, listen to music, run a bath and avoid anything that will stress you out or make you feel anxious, such as checking work emails just before you get into bed. For more tips to help you unwind, take a look at this page https://psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/. If you feel relaxed, you should find it much easier to get to sleep.
If you have trouble sleeping, hopefully, these simple changes will transform your sleep patterns for good.