Sleeping is a favorite pastime of people all around the globe. When you’re asleep, the stressors and horrors of this world can’t get you. All of your worries, aches, and pains fade away the second your brain switches off for the night. Unfortunately, some people (okay, a lot of people) have a tough time both getting to and staying asleep. Next time you’re having trouble sleeping, try some of these tips to get the best night’s sleep of your life!
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Not Sleeping Well? Here’s How to Get the Best Night’s Sleep of Your Life Every Night!
Trying to adhere to all of the below will give you the best chance at sleeping through the night, but at least doing your best to follow through with some of them should help you get more sleep than you’ve been getting lately.
Skip the Afternoon Java
A pick-me-up latte around that time in the afternoon when your eyes start to get heavy may seem like an excellent idea at the time (and it usually is, for a while anyway.) Plus, when you work from home, it’s easy to lose track of time and go overboard with the java. But drinking caffeine too late in the day can make it more difficult for you to fall asleep at night.
Stay on Schedule
If you have any type of control over the times when you can fall asleep and wake up (which you should if you work from home,) a regular sleep schedule can help you fall asleep faster and stay asleep through the night. That’s because going to sleep at the same time every night can regulate your body’s circadian rhythm, which means you will naturally start to get sleepy around that time during every 24 hour period.
You’ve probably heard the expression “the cool side of the pillow,” since a lot of us run hot and have to flip them over in the middle of the night to avoid our heads burning a hole through them. Being too hot at night can cause serious discomfort, which keeps you tossing and turning. Luckily, there are a few things you can do to make sure you stay nice and cool when you’re trying to sleep.
Use sheets and pillowcases made of natural fibers like viscose or cotton for light cooling. If you find yourself waking up in the night due to uncomfortable temperatures however, you may want to try one of these temperature-controlled mattress pads for something that will really get the job done. Say hello to staying cool and sleeping through the night!
Use White Noise
Some people may prefer complete silence to sleep, but if you live in an apartment or an area where things outside of your control can wake you up, using white noise can help you stay asleep through the night. One way to achieve this is by using a fan, which doubles as another method of keeping you cool. Alternatively, you can use a white noise machine that’s specifically designed to help you sleep soundly.
Turn on Do Not Disturb
Most smartphones have a “do not disturb” setting that keeps notifications from making any type of noise or lighting up. You can set it each night, or to make it easier on yourself you can set it to turn on at the same time every night, or every weeknight. Set it for the time which you normally climb in bed until the time you want to wake up. Don’t worry, your alarm will still come through, along with anything else you specifically set to allow.
Use a Weighted Blanket
Weighted blankets are being praised by people everywhere that have different types of issues with sleeping. The blankets use deep pressure stimulation to provide an overall sense of calm, which leads to sleeping more deeply. Recent studies have also shown them to alleviate some symptoms of anxiety, which can also play a big role in a healthy sleep cycle.
Depending on which weighted blanket you choose, they can also offer different types of benefits. For instance, this particular blanket is 100% cotton (400 thread count) and boasts temperature control that will keep you cool when you’re too warm and warm when you’re too cool.
Keep Your Room Dark
Light, or lack thereof, is an important factor in telling your body that it’s time to go to sleep. Even if your eyes are closed, if there’s some type of light in the background, your brain won’t fully understand what it’s supposed to be doing. Shut off all of the lights in and around your room and invest in some blackout curtains if the sun shining through your windows is a problem.
Use Lavender Scents to Induce Sleepiness
The scent of lavender can induce instantaneous calm and sleepiness. Keep a bottle of lavender essential oil in your nightstand drawer and dab a few drops on your wrists when you climb into bed. Rub the oil in between your wrists and take some deep breaths through your nose and out of your mouth. Repeat until you start to doze off.
Get Plenty of Exercise
Exercising on a regular basis can lead to better sleep each night, and for several reasons. According to the medical director at the Johns Hopkins Center for Sleep at Howard County General Hospital in Maryland, moderate exercise can help stabilize your mood by releasing endorphins, as well as raise your core body temperature. Once that temperature starts to fall, it naturally makes you feel sleepier. They also noted that this isn’t something that takes months to achieve. Exercising for even a half an hour one day can help you sleep better that same night.
Just don’t work out too late in the day, or too close to when it is you’re aiming to fall asleep, at least, nothing too strenuous or aerobic. Raising your heartbeat too much too late will have the opposite effect. Keep your workouts to mornings or afternoons to be safe. In fact, some studies show that cardio in the mornings may help you sleep better than if you choose to workout in the afternoon. However, doing something less upbeat, such as yoga or mild strength training and stretching in the late afternoon may help as well.
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Erika Sellmer is a business blogger and content marketing consultant with Mondays in PJs. She has a master’s degree in public relations from Full Sail University and has been crafting copy for clients all over the world since 2015.
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