1. Relax First
The last thing you want is to go to bed when stressed. Stress and anxiety make it almost impossible for the body to produce melatonin, the hormone responsible for inducing sleep. Indulging in relaxing activities an hour or so before retiring to bed can help you overcome most stress-related sleep problems. Try reading a good book, a warm bath, or even listen to relaxing music to help the body and mind calm down. Write down anything that might be stressing you up in a notebook or journal before going to bed too.
2. Create And Stick To A Bedtime Routine
Make a habit of going to bed and waking up at exactly the same time every day. Doing so helps maintain a healthy circadian rhythm, allowing you to drift to sleep naturally and wake up the next morning refreshed. Be sure to follow the bedtime routine to the letter, even on holidays and weekends. Be sure to get at least 6 hours of sleep every day.
3. Avoid Electronic Devices
Smartphones, tablets, iPads, the computer, and even television might be the reason you can seem to sleep well at night. These devices emit blue light, which interferes with the body’s ability to produce melatonin, otherwise known as the sleep hormone. Avoid using these devices an hour or two to your bedtime, especially if you suffer from sleeplessness.
4. Create A Conducive Environment For Sleep
The average person spends at least 1/3 of his/her entire life asleep. You might thus want to invest in a comfortable bed with adequate support for your body size and weight. Invest in a Serta mattress for a restful night’s sleep. Set bedroom temperatures at least five degrees lower than the normal room temperature, as this is the optimal temperature for sleep. Always ensure your bedroom is well-organized and free of clutter as well.
5. Don’t Clock-Watch
Do you always find yourself tossing and turning for hours and never dozing off? If you do, then chances are your body hasn’t slowed down yet. One way to avoid this is to only go to bed when tired and sleepy. Simply jump out of bed and engage in activities that will help you calm down. Taking a warm shower or even a cup of warm milk might do the trick.
6. Focus On Foods That Promote Sleep
Focusing on foods known to induce and promote sleep, such as chicken, warm milk, pumpkin seeds, and turkey, can help you sleep well too. These foods contain serotonin and tryptophan, chemicals known to induce sleep.
7. Avoid Stimulants
While coffee might be ideal in the morning, it isn’t so much so in the evening. Coffee, caffeinated drinks, and alcohol contain stimulants that might inhibit sleep. Avoiding these foods in the evening is one of the best ways to enjoy a good night’s sleep. You also don’t want to go on an overly full stomach too.