Having trouble sleeping? You’re not alone. With everything going on in the world many of us are lying awake at night trying desperately to get some shut eye. That’s bad news for our brains as we need consistent, quality sleep to function at peak performance. Try these ten ways to ease yourself into a peaceful night’s rest and hopefully morning will come a little more easily.
1) Check the thermostat.
By turning the temperature down just a notch, you’ll fall asleep faster and stay asleep longer. Studies show that a slight dip in body temperature coincides with that deep, restful sleep you’ve been looking for. The recommended sleeping temperature is 72 degrees Fahrenheit or cooler.
2) Break out the wine glasses.
Drinking a glass of wine before bed can do wonders if you’re struggling to relax. Just one glass of wine can relieve muscle tension and calm the mind – two important factors in relaxation.
3) Clear your mind.
To fall asleep, you need to be relaxed in both mind and body. One of the most practiced methods of clearing your mind is simple meditation. Slowly breathe through your nose deeply. Hold your breath for a second or two, then release, counting to four. By focusing on your breath, your mind will let go of the day’s stress and begin to slow down. At the same time, the deep breathing helps to relax your muscles.
4) Don’t be afraid to nap.
It’s okay to nap – but not for too long. In order to maintain proper sleeping patterns, you should nap for no more than 20 minutes a day. A quick nap can relax your body, reset your attitude, and boost your energy until bedtime.
5) Give heed to your circadian rhythm.
Circadian rhythm is the body’s natural clock that governs your sleeping patterns. A healthy person will usually become tired between 9pm and 11pm and then sleep for up to 8 hours. Pay attention to your rhythm. Staying up later than 11pm or sleeping for longer than 8 hours can be detrimental to your body’s long term health.
6) Limit caffeine.
Caffeine is a stimulant that has many side effects, including increasing the heart rate, increasing metabolism (for the amount of time that the caffeine is in your body), and insomnia. In order to get a better night’s rest, avoid drinking caffeine or taking caffeine stimulants (such as pills) for up to four hours before bedtime.
7) Don’t drink too much before bed.
Avoid large amounts of fluids for a few hours before bed, especially if you are prone to getting up in the middle of the night to use the rest room.
8) Use a white noise machine.
A white noise machine
9) Keep a note pad by your bed.
If you have a difficult time sleeping because you lie in bed trying to remember your to-do list or you constantly think of new ideas, then keep a notepad on your night stand and write down your list and thoughts. This gets them off of your mind and frees you to drift off to sleep.
10) Exercise.
Exercise helps to relax your muscles, use energy stores (calories), and wear your body out. However, because it increases the heart rate, it is wise to exercise no less than four hours before bedtime in order to give yourself time to come back down.
Keep in mind that we’re all different and respond to sleep in our own way. Some people need more or less than others, and some find that things such as alcohol late in the evening worsen their sleep. However, as long as you get into a pattern that works for your lifestyle and learn proper relaxation techniques that help you achieve lasting sleep, you’ll be well on your way to establishing healthy sleeping habits that will last a lifetime.
What works for you? Anyone have a specific routine that works well? Share it in the comment section below.
About the author, Erin Matlock
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13 Comments On This Post
Clear our mind and taking exercises as much as possible are the most practical way.
I have personally found meditation to be very effective if you are struggling to go to sleep. Think about the things you have done throughout the day, if they were good things, be happy about them, if things happened that were not so good then think to youself that it won’t happen again.
Before you know it you will be in Loulou land :)
Try it
Michelle@Brushing Dog Teeth´s last blog post..What Is The Best Approach To Brushing Dog Teeth
my best ways to sleep is 6 and 7 :) also never eat much before sleep.
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Sound advice. For me, nil caffeine after about 2p.m. has made a remarkable difference to the quality of my sleep. I particularly approve of your suggestion that a glass of wine before bed time can be beneficial – so where did I put the corkscrew…
Great tips. I regularly use self hypnosis before bed, and I decide in advance that after the trance I’ll feel “sleepy and ready for bed”. It works like a charm. The glass of wine also helps. Wonderful tips.
Chris Thompson´s last blog post..Punctuational Ambiguity in Covert Hypnosis
Dr. Anne’s comment was a great tie-in to your article. Sometimes I get to bed with some negative thoughts rampaging through my head. They’re the ones that keep me awake. I find that when I can focus on something positive and fun (say, driving a hot car around a race track) that I can fall asleep and will feel better when I get up.
Greg´s last blog post..Gain the World and Keep Your Soul
Totally agree! Sleep is one of those things people don’t usually appreciate until they don’t have enough of it! Getting good sleep really helps a day go so much better.
I skip coffee at night .. and choose nice chamomile tea to sleep better. Works really well.
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Making sure you are comfortable with the bed you sleep in is a big thing for me. Also ample exercise and not eating 2-3 hours before bed, usually helps me sleep great.
@ Jenn Thank you! Wouldn’t it be nice if we could just collapse and go to sleep whenever we needed?
@ Eric Twitty Good to see you here, Eric. :-)
@ Dr. Anne Curtis I tried your heartbreathing last night after a particularly long day of work. This was a MUCH needed exercise for me as I have trouble quieting my mind and letting go of the day’s stress. Thanks so much!
@ Morgan Let me know how it goes.
Those are great tips. I’ll work on them.
Morgan´s last blog post..The Downside of that Job
Hi – in case you want another – the best way I’ve found to get to sleep is to do ‘Heart Breathing’ – close your eyes, watch your breathing – allow it to be just the way it is – imagine you are breathing in and out through your heart – and then watch any thoughts going through your mind and any feelings or sensations going through your body – as if they are going through someone else – just watch as they change – because everything changes all the time – without wanting anything to change at all – without judging anything to be right or wrong – just allow everything to be as it is – and keep watching. Are you asleep yet??? I’ve had patients fall asleep using this method who’ve not managed to sleep any other way for months or even years.
Dr Anne Curtis´s last blog post..Antiaging – stop the acid rot!
Great sleeping tips Erin. A good night’s sleep is essential for re-energizing our bodies so we can function optimally.
Good advice! As we get older we learn what our natural sleep patterns are – Now I have a name for it – circadian rhythm. When we’re a child we tend to get lots of rest, but as we become adults, especially in our late teens and twenties, we ignore our body’s signals for rest, and eventually it catches up with us in the form of insomnia or illness.
Thanks for the sound tips!
Jenn