Getting quality sleep each night plays an important role in your physical and mental wellbeing. Tossing and turning every night means tired mornings and unproductive days. The good news is that you aren’t doomed to poor sleep for the rest of your life. In fact, there are some simple tips and tricks to help you get the sleep that you need.
Here are some tried and true methods to help you fall and stay asleep at night.
Create and stick to a sleep schedule
This is the simplest yet hardest thing to do for many people. We’re all guilty of being tired, only to go lay in bed and spend hours scrolling through social media or playing a video game. To get the sleep you need each night, set and stick to a sleep schedule.
Most adults need no more than seven or eight hours of sleep. The best way to get the hours you need is with an evening routine.
It’s important to go to bed and to wake up at the same time every day. Though it can be tempting to stay up all night and sleep in on the weekends, try to stay within an hour of your sleep schedule. For example, if you usually go to bed around 9:30 PM, make sure you’re up no later than 10:30 PM.
Consistent sleep patterns reinforce your body’s natural sleep-wake cycle.
Create a sleep-inducing environment
While some people can fall asleep anywhere, they’re rarely getting quality sleep. Sound sleep starts with a restful environment. Your room needs to be ideal for sleeping so that your mind and body know it’s time for bed.
The ideal sleep environment needs to be dark, cool, and quiet. To create the perfect environment for snoozing:
- Turn off the TV and put down your phone
- Set the temperature to 65°F to 69°F
- Use room-darkening shades
- Turn on a fan or white noise machine to block out sounds
Partaking in calming activities before heading to sleep can also help. Try listening to relaxing music, reading a good book, taking a hot bath, or meditating.
Be mindful of what you eat and drink in the evenings
Going to bed hungry or going to bed stuffed both impact your ability to fall asleep. There’s nothing worse than lying in bed with what feels like a brick in your stomach. Avoid heavy or large meals within three hours of bedtime. The discomfort of an overly full stomach may keep you awake. The same is true for an empty stomach as well.
Caffeine, nicotine, and alcohol all negatively impact sleep. The stimulating effects often take hours to wear off, which has a direct impact on sleep quality. And while alcohol makes some people sleepy, it’s not uncommon for it to disrupt your sleep later on in the night.
Some people are unable to fall asleep at night because they have unused energy. Regular physical activity is known to promote better sleep. Whether you head to the gym or take a jog around your neighborhood, the more active you are, the easier it will be to fall and stay asleep.
Avoid working out too close to bedtime. Exercise is known to get your adrenaline rushing, so you want to give your mind and body time to wind down and relax.
Don’t take daytime naps
After a tough day, the idea of laying on the couch and napping for a few hours sounds amazing. But, long naps during the day can interfere with nighttime sleep. If you decide that you absolutely need a nap in order to function for the rest of the day, be sure that your nap is no longer than 30 minutes.
It’s also important to try to nap earlier in the day. Taking a nap in the evening will likely cause you to feel wide awake once it’s time to go to sleep.
For those who work nights or shift work, a late-day nap may be needed to make up for a lack of sleep the night before.
There are dozens of sleep aids on the market, but what if there was an all-natural product that you could use to help you fall and stay asleep? CBD offers all sorts of therapeutic benefits, including relief from aches and pains, anxiety, and racing thoughts.
Verma Farms offers a uniquely formulated Sleep CBD oil, which helps you to wind down, chill out, and rest up. The oil is infused with melatonin, chamomile, and ginseng to help you sleep soundly each night.
With these tips and tricks, you can finally enjoy restful nights and productive days.