Instead of trying to sleep in an overly warm bedroom…
Try This: Be sure that the temperature in your sleeping area is comfortable for you and that you keep it relatively cool. According to research, when you sleep, your body’s internal thermostat lowers the temperature. This means that a cooler room can actually help you sleep.
Also, the more comfortable your bedroom’s temperature is, the better the quality of sleep you’ll enjoy while you are asleep. You should also make sure the mattress you’re sleeping on is adding to your sleep habits. You can try an Ikea mattress, as they’re budget friendly, and comfortable.
Instead of using a digital alarm clock or a small night light…
Try This: Make sure your bedroom is dark and eliminate as many light sources as you can. One major part of regulating your sleep is developing strong patterns of light and darkness, so trying to fall asleep with any light on in your bedroom isn’t the best way to try to sleep soundly.
Instead of using your favorite streaming show or browsing the Internet to relax…
Try This: Remove electronic devices, your phone, and your television from your bedroom and turn them off around thirty minutes before your bedtime, as research shows that these devices put off blue light that stimulates your brain and keeps you awake.
Instead of drinking alcohol, using marijuana, or eating sweets before bed so that you can relax…
Try This: Consider adding a glass of warm almond milk to your bedtime routine, with a teaspoon of vanilla and a little sweetener. This may boost your brain’s serotonin production enough to help you fall asleep. You may also consider trying supplements with magnesium, GABA, melatonin, or 5HTP so that you can get a full night’s sleep.
Instead of napping through the day to try to catch up for losing sleep at night…
Try This: Push through your day until it’s time for bed, then work to get on a regular schedule of sleeping and waking. Taking a nap just because you’re sleeping during the day will only make it harder for you to sleep that night, complicating your sleep routine even more. Next, you’ll need to develop a steady sleep schedule and stick to it, getting up at the same time every day and going to bed the same time every night.
Instead of going to bed with too much on your mind, full of anger or worry…
Try This: Do your best to handle any emotional problems as well as you can before you head to bed, or journal about them to get them off your mind so that you can sleep. If you’re fighting, do your best to forgive the other person and work it out before trying to go to bed.
Instead of staying in bed, tossing and turning when you’re unable to fall asleep…
Try This: Move your clock away from the bed so that you cannot see it at night. If you’re awake in the middle of the night, avoid finding the clock to check the time. Constantly watching the clock may make you anxious about the sleep you aren’t getting, which will make it more difficult to fall asleep. If you can’t fall asleep at all, try getting up completely and moving to another room to do a calm activity until you’re more ready for sleep.
Instead of waking up to every noise you hear at night…
Try This: Consider using sound therapy, which may help you experience a more calm mood so that you can relax and fall asleep. Try white noise, nature sounds, a fan, or an audiobook. Research shows that music with a slow rhythm can help you calm your mind and your breathing so that you’re able to fall asleep. If you are bothered by noises at night or share a bed with someone who snores, consider using earplugs so that you can sleep better.
Instead of staying in bed to work from home or to watch television…
Try This: Use your bedroom only for sex and for sleeping. Sex releases multiple natural hormones, helps you relax, and can improve your emotional well being. Having a healthy sex life may actually help you get a better night’s sleep.
Instead of running late at night or taking classes at the gym in the evening…
Try This: Be sure you complete your exercise routine around four hours before you’d like to be asleep. Ongoing exercise is very helpful for insomnia when it is completed earlier in the day, but exercising late in the evening may contribute to keeping you awake.
