Have you been unable to sleep at the same time or even get proper sleep of late? In this day and age, our lifestyles and schedules easily lead to racing thoughts, stress, and anxiety which result in poor sleep and insomnia. This can be frustrating, draining, a cause of unproductivity at the workplace, and even physical & mental conditions. Fortunately, all hope is not lost and there are a few habits you can begin implementing today to ensure you spend less time lying on your bed and more time sleeping.
Tips for better sleep:
- Create a To-Do List
Start by making a to-do list from calls to make, tasks to complete, etc. It can be hard to fall asleep when you are trying to remember everything you need to do the following day. So, let go of this mental baggage by putting everything on paper. This should not take more than 5 minutes before hitting the hay. Once you have things you need to take care of out of your mind, you will be in a position to drift off faster.
- Put Off Paying the Bills
Work and financial aspects tend to be stressful and can make your thoughts race to a point you are unable to sleep. So put off the emails and bills when it’s bedtime. In addition, avoid action-filled, scary, or concerning content including the news. Log of Facebook, Twitter, Instagram, etc. The mind tends to rev up with such, making it harder to relax and fall asleep.
- Allow Your Muscles to Relax
If you do not want to toss and turn even when you are tired, it’s important to get rid of your body tension. Lie on a flat surface and let the body go limp. While doing this, take a deep breath and exhale. Next, squeeze and release one part of your body at a time. Begin with the toes, followed by the heels, knees, thighs, belly, etc. Your forehead should be last and by that time, you will notice a huge difference in how your body feels, putting you in a sleepy mood.
It is also important to learn how to calm the mind when you want. This will help you a lot when it comes to bedtime. If you are new to meditation, you will find it beneficial in regards to focus. It can be a positive phrase that you repeat in your head or the sound of your breath. You are bound to struggle at first, as thoughts prove to be hard to tune. Begin with a minute or two, and over time, you will find meditating for several minutes doable. When you meditate, you put your mind at ease, again, allowing you to sleep faster.
- Make the Bedroom a Sleeping Zone
We are used to having desks, computers, tablets, and other gadgets in our bedrooms. However, these only interfere with sleep as they emit blue light. This frequency of light prompts the body to stop melatonin release, the hormone responsible for sleep. As a result, you remain alert and unable to sleep. So, turn off that TV, laptop, computer, smartphone, etc. In addition, you will want to have an ideal mattress and pillow. Read as many reviews as possible like these Sleep Nunber bed technology complaints. Invest in blinds or curtains that prevent light from making its way into your room.
With these tips, you should find it easier to fall asleep.