Falling asleep at your bedtime can be a lot more difficult than it sounds. And even though we all do it from time to time, lying in bed staring at the ceiling, waiting for sleep to take over just isn’t a foolproof plan. Recently, health coach Dr. Catherine Chen of The Huffington Post shared an email from a reader who had been battle sleep woes for year. Take a look at her recommended tips that we all can benefit from to make the most of each night:
1. Get serious about decompressing: Set time aside to truly relax and unwind before you get ready for bed. If your mind is still focused on that stack of paperwork on your desk, you’ll take work straight to bed with you, making it harder to fall asleep.
2. Make your bedroom a sleep sanctuary: It’s so critical that you help your body associate your bedroom with sleep. Try to avoid bringing in your laptop, nighttime snacks, that latest work project and don’t let the kids takeover with their toys. When you are ready for bed, turn off the lights, cool the room down, and keep it quiet for better trips to dreamland.
3. Don’t eat at least 3 hours before your bedtime: Your digestive system can easily lead to tossing and turning throughout the night, especially if you opt for a heavy meal that’s spicy. Give your body time to digest dinner properly so that not only is your mind in full rest mode, but your body as well.
4. Stick to your bedtime ritual: If you have a consistent routine, you are more likely to get to bed at the right time. Set an alarm about an hour before it’s time to tuck in, then put away all of your electronics. Use the last hour to establish “triggers” with relaxing activities such as light stretching, meditating, drinking Sleepytime tea or writing in gratitude journal. The more follow your ritual, the easier it’ll be to obtain deeper sleep.
Realizing that sleep is important is a great place to start. Think about why you want to get better snooze, then consider what’s getting in the way. Try using a sleep diary or look into a sleep app that will fit your lifestyle to really break down your daily activities. For more ways to knock sleep out of the park this year, click here!