One of the worst feelings in the world is tossing and turning all night, trying to get comfortable and drift off into a deep sleep, only to find that it's just not happening. And then you wake up feeling exhausted, irritable, and like you could just fall asleep right then and there.
You feel like you've tried everything, from drinking chamomile tea before bed to practicing relaxation techniques, but you still can't seem to get the quality shut-eye you need. If you're struggling with insomnia or other sleep issues, read on for some tips on resolving a lack of deep sleep.
1. Invest in a good mattress and pillow.
Your bed should be comfortable and inviting, not just a place where you go to crash at the end of the day. If your mattress is old and lumpy or your pillow doesn't provide enough support, it can make it difficult to get comfortable and fall asleep.
2. Make your bedroom dark and quiet.
In this day and age, it can be hard to disconnect from technology and the hustle and bustle of daily life. But when it's time to sleep, it's essential to create an environment that is dark and quiet. Turn off electronics and any other noise and light sources, and try to avoid doing work or using your phone in bed.
3. Avoid caffeine before bed.
Caffeine is a stimulant that can keep you awake and make it difficult to fall asleep. Avoid caffeine in the afternoon and evening if you're struggling with insomnia.
4. Resist that nightcap
While it may seem like alcohol can help you sleep, it actually disrupts your sleep cycle and prevents you from reaching the deepest stages of sleep. So if you're having trouble sleeping, it's best to avoid drinking alcohol before bed.
5. Make your bedroom your sleep sanctuary.
Your bedroom should be your peace. It's a place where you can unwind and feel cozy. So if your bedroom is cluttered or full of distractions, it can make it more difficult to fall asleep. So make sure your bedroom is clean and tidy.
6. Limit screen time before bed.
The blue light emitted by screens can interfere with your body's natural sleep rhythm, so it's best to avoid using electronics in the hours leading up to bedtime. If you must use a screen before bed, try using blue light-blocking glasses or setting your device to night mode. You can easily find blue light-blocking glasses online for no more than 25 dollars.
Remove any electronics that might tempt you to stay up late. And if you can, invest in noise-cancelling headphones or a white noise machine to help you block distractions and get some rest.
7. Get up and move around.
If you've been lying in bed for more than 20 minutes without falling asleep, it's time to get up and move around. This is because the longer you stay in bed awake, the more likely you are to start feeling anxious and stressed about not being able to sleep. So get up and do some gentle stretches, read a book, or listen to calm music until you feel sleepy again. Then you can try going back to bed.
Everyone can relate to the feeling of being exhausted and wanting nothing more than a good night's sleep. But these tips can help get you back into a good sleep cycle if you're struggling with insomnia or other sleep issues. With a little effort and patience, you can start getting the quality sleep you need to feel rested and refreshed.