Nothing is more depressing than lying in bed, tossingand turning and still unable to fall asleep. Your mind is racing like crazy, going on about anything and everything. But what can you do? Sure, there are options to consider! There are a lot of useful strategies that will assist you in getting a deep, restorative sleep. Below is a list of some of these suggestions on sleeping better each night.

1. Make sure you sleep only when you’re exhausted. If you’re unable to fall asleep within 30 minutes, get up on your bed and do nothing until you feel sleepy.

2. Don’t make yourself sleepy nor worry about not getting to sleep. Forcing yourself to sleep just creates additional pressure and stress which makes it more difficult for you to sleep. Be concerned about not being able to sleep however could trigger a series of negative sleep liquid melatonin liposomal thoughts that may contribute to a condition called “learned insomnia”.

3. Don’t stare at the watch! This only increases your anxiety and your obsession with the clock.

4. Keep a consistent bedtime sleep schedule. If possible, get to bed each night around the same time each evening and wake up to the same time each day.

5. Have a relaxing bedtime routine like taking a warm shower or listening relaxing music. This signals to your brain to slow down and just let go of the day.

6. Sleep for no longer than 30 minutes every day.

7. Make your room conducive for sleeping. Reduce the noise and make sure that your space is dark and cool. Make sure your bed is comfy.

8. Be sure to not fall asleep not feeling full or having a heavy meal during the night. You can enjoy a light bedtime snack like an ounce of whole-grain cereal with low sugar. Additionally, you can reduce your intake of alcohol, caffeine and other stimulants.

9. Exercise during the day or in the late afternoon, but avoid doing exercise for 3 to 4 hours prior to bedtime. Relaxing exercises such as yoga could be beneficial, however.

10. Control stress and anxiety. There are a variety of methods to manage anxiety and stress like doing relaxation techniques. However, there are different techniques that work for different people. Find out what is most effective with you.

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