By Anna Hicks
Has getting to sleep become nearly impossible for you? Do you spend hours tossing and turning, trying to figure out what’s keeping you up at night? This happens to many people and for a multitude of reasons. The fact remains, however, that sleep is essential to the quality of life. When at rest, you provide your body with the downtime it needs to heal and rejuvenate. With all the stress you’re physically and emotionally under on a daily basis, getting some shut-eye is a must. Below are some lifestyle changes you can make to get more rest.
Stop Taking Naps
If you find yourself drifting off in the middle of the day or even a few hours before bed, this could mess up your sleep patterns. Naps can be great sometimes, but if you find you can’t get to sleep at night you may need to cut out the mid-day sleep sessions.
Lay Off the Coffee
If you have a nighttime ritual of drinking a cup of joe before bed you should stop. Coffee is a natural stimulant and though it may feel soothing to have a warm beverage before bed, it will only keep you awake. If you need something warm try decaffeinated tea or warm milk.
Don’t Watch the News
Although it is common for people to sit and enjoy the news before turning in for the night, this may not be the best practice. Often filled with very stressful and sad events, the news can actually cause anxiety, keeping you up at night
Get a New Mattress
If you’ve had your mattress for more than ten years, it could be the main reason you can’t sleep. Mattresses break down from wear and tear and can make it uncomfortable to get rest. Try looking for a mattress sale and buying a firm mattress to support your back and body.
Ditch the Bed
For some individuals, sleeping becomes a challenge due to a preexisting condition like arthritis or some injury or mobility problem. If you have problems getting in and out of bed, moving around, or with pain, it may be best to look for something like The Perfect Sleep Chair. It’s a sleeping recliner which can provide a more comfortable angle for the perfect sleep.
Get Better Curtains
Do you have a lot of windows in your bedroom? Exposure to natural light is a great aesthetic appeal, but it can be difficult when you’re trying to get some rest. The light hits your eyes making your brain believe it’s time to wake up. You can change all of that by getting darkening curtains. They help to keep the natural light out for those seasons where daylight is longer.
Read a Book
It’s not uncommon for people to use laptops or mobile devices while in bed. The lights from electronics actually send signals to the brain that your body should be awake, making it difficult to fall asleep. Pick up a book instead and read until you feel tired.
Use Natural Herbs
There are herbal supplements you can take to aid you with sleeping, such as valerian. Adding this to a beverage before bed can help put you in a calming mood. You can add it to a green smoothie to get extra nutrients as well.
Watch the Temperature
If you’re too hot or too cold, it can also throw off your sleeping pattern. When you’re getting ready for bed turn the thermostat down. 67 degrees should be a good temperature.
Be Mindful of Stress
Stress can also keep you awake at night. If you’re under a lot of it, start thinking of ways to reduce the stress. Not bringing work home, working on relationship troubles, and reducing your daily responsibilities are all effective ways to do this.
Sleep is one of the most basic things you can do to improve your health. If you’ve had trouble sleeping the past couple of nights, making some of these lifestyle changes can help. After trying these tips if you’re still having complications, you may need to see a doctor. There could be other solutions such as getting a prescription for sleeping pills or changing current medications you’re on that may have side effects like insomnia.