There is almost nothing worse than not being able to fall asleep.
Maybe the only thing more frustrating than that is falling asleep, but not being able to stay asleep. You toss and turn all night and wake up feeling more tired than ever.
We’ve all been there and there can be various reasons why you’re struggling to fall asleep. Maybe you had a stressful day and can’t stop thinking about it. Maybe you spent too much time on your phone before you laid down.
If you find yourself struggling every night to fall asleep, you might want to try one of these useful tips.
1. Cut out light sources before bed
Do you scroll through your phone up until you fall asleep? I can’t blame you, I do it too. I need to check Instagram, Snapchat, and Facebook one more time and then I’m done. Studies have shown that the blue and white light given off by our smartphones and laptop computers can actually prevent our brains from releasing melatonin, which is the chemical our brain needs to go night-night.
2. Turn down your thermostat
So this might come as a surprise to you, but the temperature of your bedroom is important. You can’t have it too cold, or else it will disrupt your sleep. Too hot and you’ll be up all night. There is nothing more uncomfortable than waking up with sweat pooling on your neck because you set the thermostat too high. The perfect room temperature for a good night’s sleep is between 60 – 67 degrees F. Anything over 76 is way too hot, while anything under 56 is too cold.
3. Stick to a schedule
You want to be consistent when it comes to sleep. According to Dr. Michael Breus, A.K.A. the Sleep Doctor, a sleep schedule is the cornerstone of a good night’s sleep. Just think, when you’re sleep training your baby, you keep it consistent, so why not do the same for yourself? Going to bed and waking up at the same can make falling asleep so much easier, and will help you feel rested when you wake up.
4. Have a ritual
Much like having a consistent sleep schedule, a routine can be the key to getting a great night’s sleep. Not to get too old school, but a warm bath and a glass of warm milk can be all you need. If not, you can stick to the same routine of changing, washing your face, and laying down to keep it simple before bed. The Sleep Judge has a list of rituals you can try before bed.
5. Keep positive thoughts in your mind
It should go without saying, but if you’re thinking negatively before bed, you will not have a good night’s sleep. It might be just as simple as hitting the pause button on a bad day and forcing yourself to think positively. You can check out this list from Amerisleep for 20+ positive thoughts to have before bed.
6. Trick yourself
The key to falling asleep might just be pretending that you are. You can follow this WikiHow guide to pretending yourself in order to actually fall asleep.
7. Read before you lay down
Now, this doesn’t mean to read on your phone, iPad, or Kindle. Before bed, you can pull out an old-fashioned paper book. A 2009 study by researchers at the University of Sussex showed that six minutes of reading reduces stress by 68%.
8. Or listen to music
You might think that listening to music before bed could be disruptive, but depending on the genre, it can be perfect for your sleep cycle. You can listen to songs that you like, but try to pick ones that specifically have a slow rhythm of 60 to 80 BPM.
9. Avoid naps
You might think that a nap will help you power through the day, but it actually could be keeping you up at night, and thus making you even more tired the next day. According to the National Sleep Foundation, power naps might get you through the day, but they will keep you awake at night.
10. Actively exercise
Exercise is great for your body in various ways and it actually can help you sleep better at night. If you actively workout 5 times a week, for 30 minutes a day, studies “indicate that sleep may receive some of its most significant benefits from exercise that is consistent and routine over time, especially for people who experience difficulty sleeping.”
11. Try a supplement
Now, you should not take melatonin regularly without consulting your doctor first. But if you’re having a particularly tough sleep week, you can try the supplement. Melatonin is released in our brains thanks to the penial gland. The gland is inactive during the day, but once the sun goes down, it “turns on” and tells our brains that it is time to go to sleep. People can take anywhere from .3 to 5 mg of melatonin in order to fall asleep.
12. Meditate
It is no secret that meditation can help you sleep better. But maybe you’ve been putting it off because you didn’t actually think that it would work? You can try this 10-step mindfulness guide for better sleep to see the best ways to meditate before bed.
13. Stretch
You don’t need to stretch for 30 minutes before bed, in fact, you can just stretch for 5 minutes and see results. Stretching can increase your muscle strength and flexibility. Fitness.com has a guide to the best stretches to do before bed.
14. Change your pillows and mattress
This is obviously a costly step, but just how old is your mattress? If it is anywhere close to 10, it is time to retire that thing. A mattress should last about 7 to 10 years. If your mattress isn’t the culprit for your bad night’s sleep, then it could be your pillow. Your standard, everyday pillow should be swapped out every six months. For memory foam pillows, they last a bit longer, but should also be replaced every 18-36 months. So, if you’re still sleeping with a pillow from your childhood… time to toss it.
15. Try the 4-7-8 exercise
If you focus on your breathing, this can be a key way to decrease your heart rate and blood pressure, which is ideal for sleeping. So, try this technique:
- Inhale for four seconds
- Hold your breath for seven seconds
- Exhale for eight seconds
- Repeat!
16. Kick the pets off your bed
Now, I know I probably sound like a monster for saying this one, but it is true. How many times in the middle of the night do you wake up to a paw in your back or ribs? The fact is, sleeping with animals might just not be for you if you’re struggling to fall/stay asleep. If this is an issue for you, invest in a really good pet bed that your animal won’t feel scourged about having to sleep on.
17. Write in a journal
Sometimes, when you go to sleep with your entire day on your mind, you stay up thinking about it. It is easy to focus on every negative moment and thought. A way to get that out is to journal it. The thought process here is to write down your thoughts in a journal to get them out of your mind, this way you’re able to settle down and fall asleep.
18. Turn your clock
Much like the light on your phone can disrupt your sleep, so can the light on your clock. Have you ever closed your eyes but the red light from your alarm cook kept peaking through your lids? Set your alarm each night, but turn it away from you, so it doesn’t keep you up.
19. Don’t drink or smoke
You might feel like drinking makes you sleepy, but it is not a good way to help yourself fall asleep. Smoking before bed can actually cause insomnia, based on the fact that nicotine is a stimulant.
20. Cover your eyes
And, if all else fails, try the old method of wearing an eye mask to block out unwanted intrusions. When your brain senses pure darkness, it can trigger the release of melatonin in the body.
If you are having persistent issues with falling asleep, you should speak with your doctor to determine the best course of action for your health.
Please SHARE this with your friends and family who have trouble sleeping.
