Getting enough sleep is critical for your health, but sometimes that’s easier said than done. If you have trouble falling asleep, changing your habits and your environment can help.
Get Into a Routine
Going to bed and waking up at the same time each day can make it easier to fall asleep. If you stick to a consistent schedule, your body will get into a rhythm and you’ll begin to feel tired as bedtime approaches.
Relax Your Mind
A calming bedtime ritual can help you wind down and prepare for sleep. Drinking a cup of tea, reading a book, listening to soothing music, or meditating can help you relax.
Often, people are physically tired but can’t fall asleep because they’re preoccupied with plans, to-do lists and worries. If you find yourself staring at the ceiling with your mind racing, try getting your thoughts down on paper before you go to bed. Take a few minutes to reflect on how your day went, make a list of things you have to do the next day, and write about anything that’s bothering you.
Ditch Habits That Interfere With Sleep
Consuming caffeinated beverages or large meals close to bedtime can make it difficult to fall asleep. Stop drinking caffeine several hours before you go to bed, and don’t eat a large meal late in the evening.
Laptops, cell phones and other electronic devices emit blue light, which can interfere with your ability to sleep. In addition, content that you read or watch can stress you out. If you learn about a work-related problem, a loved one’s illness or injury, or a natural disaster shortly before you go to bed, it will be difficult to put it out of your mind and fall asleep. Stop using electronic devices at least an hour before you turn in for the night.
Keep electronics out of your bedroom. If you wake up in the middle of the night and your phone is nearby, you might check your email or social media, then struggle to go back to sleep.
Create an Environment That’s Conducive to Sleep
Your mattress and pillow should provide a level of firmness and support that are comfortable for you. If you have back or neck issues, you might need a particular type of mattress or pillow to alleviate pain.
When you sleep, your core body temperature decreases. Keeping your bedroom cool can make it easier to fall asleep and stay asleep.
Consult Your Doctor
If you struggle to get a good night’s sleep, some simple lifestyle changes might help. If you continue to have trouble sleeping, talk to your doctor to find out if you’re suffering from a sleep disorder or another medical issue.
