Depending on your age, physical health, diet and lifestyle, getting an adequate night’s sleep can be really difficult. Unfortunately, we all need more good nights than bad to get up and be functional humans. Why you aren’t getting all that sleep could be down to a lot of reasons, including a bad night time routine, stress and overthinking. Any of these sound familiar? If so, here are some suggestions that could make a huge difference at bedtime:
Stop the caffeine
A lot of times, we consume caffeine to stay awake, so ingesting it closer to bedtime is often not a great idea. If you love a warm drink at night, opt for cocoa, decaffeinated tea or simply warm milk.
Have an early dinner
Don’t wait until it’s 7 pm before you have your dinner. Eating earlier gives your body enough time to digest the whole meal in time for bed. Also, ensure dinner isn’t too heavy; go for lighter meals, fruits and vegetables.
Turn off those devices
This has to be the biggest mistake most people do before going to bed – not turning off phones, laptops and other devices. This has been proven to be one of the major reasons people struggle to go to sleep at night. You get into bed, ready to sleep but are still scrolling through Twitter at 3 am. Try to stay away from TV and all devices at least 30 minutes before going to bed.
Switch off the lights
If you’re anything like me, you can’t fall asleep with lights on and if that’s the case, tone down lighting while you get ready for bed or switch them off completely to help put your mind in sleep mode. Alternatively, you can try a blackout eye mask, if turning off the lights completely is impossible.
Just lay in bed (really…)
This could just do the trick. When you need to sleep but it’s not forthcoming, simply lay in bed (without the electronic devices, of course), allow your mind to do some freethinking and rest. Resist the temptation to reach for your smartphone if you’re not asleep within a certain time and re-train your brain to simply enjoy winding down.