We all suffer from bad sleep from time to time. In this modern world it’s a very common occurence. But when it starts to occur on a regular basis you really need to take a step back and start looking at what might be the cause. Certain habits or patterns that you fall into might be behind it.
The following are 10 things you can do to help you get a better night’s sleep:
- Get into a regular sleep schedule. Train your body to fall asleep and wake up around the same time every day – without an alarm clock! You just need to practice going to bed and waking up at the same time every day. Yes. Even on weekends. Oversleeping can really mess with your internal clock.
- Exercise at least 20 minutes a day. And that doesn’t count walking to the store (unless it’s a power walk). You need to elevate your heart rate! Just be sure you stop exercising at least two-hours before bed.
- Remove electronic distractions. Make the bed a laptop and smart phone-free zone. Move alarm clocks away from the bed, and get that TV out of your bedroom!
- Avoid caffeine. That means no chocolate, cola, ice tea, caffeinated teas, and coffee. Always check the ingredients for hidden sources of caffeine.
- Go for a soak. Have a hot bath to relax and slow your mind.
- Give Fido his marching orders. Pets in the bed can seriously disrupt sleep.
- Do something boring. Read a book. Do a crossword.
- Find your happy place. I know it sounds silly, but for me, it’s laying on a beach in the hot sun with my eyes closed.
- Write it down. If you find yourself laying awake thinking of all the things you need to do the next day, have a pen and paper handy beside your bed. Write down all your to-dos and address them the next morning when you’re well rested and ready to take on the day.
- Cut out the nightcap. Avoid alcohol at least two hours before bedtime. Although some people might think alcohol will help them sleep better, it actually disrupts the sleep later in the night.
Hopefully these tips will help send you off into dreamland!