If you are someone that has a hard time getting a good night’s sleep more often than not, you likely want to know how to change this. The first place to start is probably your bedroom. There are a few things you can do to improve the chance that you will be able to sleep and stay asleep throughout the night. Here’s a look at these tips.
Have a Wind Down Period
Before bed each night, it can be helpful to have a bit of a winding down period. This means you should stop looking at devices or watching TV and start to get ready to go to sleep. For instance, you can drink a cup of tea that will help you sleep or take a nice hot bath.
Do something that relaxes you but won’t keep you up. You may think it is harmless to look at your phone right before you go to bed, but this isn’t the case.
There are a few ways that smart devices may be keeping you from getting the sleep that you need, so be sure to put it down at least an hour before bed.
Something to consider is winding down at the same time each night.
When you are consistent with how you are getting ready for bed, this may tell your body when it should be getting tired, so it won’t be as difficult to fall asleep when you get into bed.
To learn more about sleeping and tips on how to get the proper sleep, read articles at BetterHelp.
Limit Screen Time
Again, you should not keep looking at your phone right before you want to go to sleep, but you can actually take this a step further.
Placing your phone on vibrate or silent and sitting it somewhere in the room where you will need to get up to get it may be helpful. You won’t be tempted to keep looking at it when you should be sleeping.
As a bonus, you will have to get up when your alarm goes off, if you use your phone for an alarm clock. This means you likely will hear it and wake up on time.
Keep Your Room Dark and Cool
Without the television and your phone, your room should be able to stay dark. This is ideal, so your sleep cycle won’t be interrupted.
Besides that, you should also keep the room cool. You don’t want to wake up because you got too hot, since you may have trouble getting back to sleep.
Try to sleep with as few blankets as possible and be sure that your room is the optimal temperature for you to rest.
If you need a light, you can use a night light, but try not to leave a lamp on or something else that is too bright.
Make Sure You’re Comfortable
You must also make sure you are comfortable when you are in your bed. This means you should have a pillow that you like and that your mattress should be well suited to you.
If you have a mattress that makes you sweat, you may want to invest in a cooling topper for it.
Moreover, if you find it is hard to get comfortable, you might need a body pillow, so you can take pressure off joints that cause you pain. Consider other devices you can purchase that may make your room comfortable as well.
For example, if you find that it is too quiet, you can get a noise machine, which could be able to solve this problem. If you find that you get too dry at night, you can opt to put a humidifier or a diffuser right by your bed.
Don’t Eat Right Before Bed
It’s a good idea to stay away from food and drinks right before bed, for different reasons. If you eat food shortly before bedtime, this could cause you to have heartburn, which can make it difficult to sleep.
Try to stop eating a few hours before bed. As far as drinks go, you should stop drinking a few hours before bed also.
If you do not, you might have to get up throughout the night to go to the bathroom. This can really mess up your sleeping, if you normally have trouble falling asleep again after you wake up.
Stay Away from Caffeine and Alcohol
Limit the amount of caffeine that you have during the day and stay away from it completely at night.
If you need to drink coffee or have caffeine, try to stop intaking it by the afternoon, so it won’t interrupt your sleeping.
As for alcohol, handle it in much the same way. If you would like a drink, there’s nothing wrong with it, but you should limit how much you are drinking and when you drink it.
You may think that drinking before bed can help you sleep better, but this might not be true.
Trial and Error
Figuring out what works for you and helps you sleep may be something that takes work to get just right.
Don’t give up. Keep trying until you can determine exactly what you need, what time works best, and when you must stop eating and drinking before laying down.
Once you get all the aspects right, you may be able to sleep like a baby. This is why it is worthwhile to keep at it.
You need to get quality sleep if you want to be able to make responsible decisions and control your moods.
There are also many other reasons why sleep is important. Using these tips above may be able to help you get more sleep.
Keeping your bedroom cool, dark, and comfortable is a must, and you should also keep trying until you get the conditions just right.
Talk to people you know to see what worked for them and be sure to limit the amount of alcohol and coffee you have. After a while, you may start getting the best sleep of your life.
Marie Miguel Biography – Guest Writer
Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.