Do you ever find yourself tossing and turning a night, wishing you could sleep but finding it hard to? This is something that has probably happened to everyone, but that isn’t helpful in the moment, and it’s certainly not a comforting thought the next day when you’re feeling grumpy and tired. This is why it’s good to know some useful tricks to help you sleep better, not just when you’re having trouble but all the time. Read on to find out more so you can help yourself if you need to.
Have A Soothing Bedtime Routine
A bedtime routine isn’t just for kids, and it can be extremely useful if you can put a good one in place for yourself. When you have a constant routine, it signals to your body that it’s time to wind down and prepare for sleep, so it can be highly beneficial in helping you get relaxed and ready for bed.
One thing that can be part of your routine is to switch off all your screens around an hour before you go to bed. This blue light these screens emit can interfere with your body’s circadian rhythm (the sleep-wake cycle), so it’s hard to sleep. Instead of watching TV or scrolling through social media, you can read a book or listen to gentle music.
Some people also like to take CBD gummies from companies like Organic Relief as part of their bedtime routine, as they feel they soothe and relax them; or why not have a warm, milky drink or do some journaling or meditation?
Physical Activity And Healthy Eating
Believe it or not, your daytime habits can have a serious impact on your sleep – or lack of it. If you include plenty of regular exercise into your normal routine, you should be able to fall asleep more quickly and enjoy better quality sleep as well. Do something you enjoy, like yoga, walking, dancing, or swimming (there are thousands of activities to choose from), so you’re in a positive frame of mind, as this will be helpful as well as being physically tired. One thing you shouldn’t do, however, is to do vigorous exercise just before bed, as this can wake you up again.
It’s also important to eat healthily and to avoid meals with spicy ingredients before bed. These can cause discomfort, and you might need to visit the bathroom more often during the night – this is why it’s also not wise to drink too much before bed either. If you’re hungry before bed, try lighter, healthier snacks like bananas or wholegrain cereal.
Manage Stress
Stress and anxiety can be terrible for your sleep, making it hard to really relax and doze off. This – among many other reasons – is why it’s important to de-stress before bed (and through the day) as much as possible. This could include:
- Mindfulness meditation
- Muscle relaxing techniques
- Gratitude exercises
- Breathing exercises
Whatever you do, make sure it’s something that works for you, and experiment as much as you need to in order to get a good night’s sleep.
