In today’s modern and highly connected world, it can end up being a great challenge to get the sleep that you need on a nightly basis, But there are some improvements that you can make to your sleeping environment if you find yourself tossing and turning all night. Here, we are going to talk about just a few of them which could end up helping you to get the regenerative sleep that you need for both your physical and mental wellbeing.
What To Do When You Can’t Sleep
Remove Electronics from the Bedroom
Some studies have shown that the light from your smartphone, television screen or computer can end up disrupting the body’s production of cortisol. This is otherwise known as the sleep hormone. So, you should try to make the final minutes before bed a technology-free time. Try some other less stimulating activity instead like listening to music or reading a chapter of a book.
Improve Your Sleeping Environment
First and foremost, you need to be comfortable when you are sleeping, so check out the mattresses on https://mattress.review/. It is also worth investing in some soft sheets as well. People tend to be able to sleep best when it is cool, dark and quiet. So, turn down the thermostat. Get some blackout blinds to keep out the light and use some earplugs. Ultimately, you need to do some experimentation before you find out the right combination of factors which work for you.
Try Some Relaxation Exercises
There are all sorts of relaxation exercises may help you out. You could try some meditation or listen to calming music. If you find that your mind goes into overdrive the minute you close your eyes, you could always try writing down some of your thoughts on a notepad to remind yourself to deal with them the next day. Even yoga can relax you.
Adjust Your Eating and Drinking Habits
If you tend to eat snacks close to bedtime, it may be time to give this habit a rest. This is because digestion can end up interfering with your sleep. It is also worth bearing in mind that caffeine can end up staying in your system for three to five hours. It may be worth skipping that afternoon cup of coffee. And alcohol can also be disruptive to your normal sleeping habits.
If you have been lying in bed for more than 30 minutes and you are not getting to sleep, you should get up and try another activity for a while. You want to reinforce the idea that your bedroom is only for sleeping and you won’t be able to do this if you stay there tossing and turning. Try going elsewhere to engage in one of the relaxing activities that we discussed earlier before returning to bed to try again.
It can be very frustrating when you can’t get the sleep that you need. Try some of the techniques above. Soon you will find the right suggestion that helps you get the sleep you need.
Do you have other suggestions? Please add your comments to the comment box below.