If you struggle with getting a good night’s rest, you are not alone. But here are some great tips to ensure you wake up feeling refreshed.
Before you get ready to go to bed, turn off all electronics. About an hour before you’re ready to sleep, put down your phone and stop checking your Instagram likes and comments and stop looking at all your emails from the day. Checking all of this information right before bed can keep your mind racing through the night making it more difficult to fall asleep. Instead of spending hours scrolling through your phone or computer, take a minute to unplug and clear your head from the day. All of the light that your phone or laptop emits is keeping your brain alert and awake, making it more difficult for you to relax. If you feel like you might be tempted to pick up your phone, keep your phone away from the bedside and then enjoy a relaxing night free from electronics.
2. Don’t Overindulge Before Bedtime
Don’t overeat or eat heavy snacks before bed because it can put a strain on your digestive system which will affect your rest for the night. Try having light snacks an hour before you go to sleep to avoid this issue and you will sleep better through the night.
3. Relax Your Mind
Before you go to sleep, try doing a little bit of meditation to clear your head and relax. Try some nighttime yoga poses that can help you relax and unwind. Even journal your day to release any frustrations on paper while listening to some soothing spa music or smooth jazz. If you go to bed with a lot on your mind, it will be difficult to sleep, and you won’t wake up feeling refreshed. So try not to have serious talks right before bed, or you will probably toss and turn all night. You don’t want your mind to be racing because you won’t be able to relax before you sleep.
4. Stop the Noise
Limit the amount of noise before you go to sleep because it can keep you up and keep your brain alert. Instead of harsh sounds, maybe listen to some calming music before bedtime. If you don’t want to hear music, try white noise with a fan or sleep machine. The calm noises will help you relax and calm your mind which will result in better sleep.
5. Train Your Body
Try to train your body to fall asleep and wake up at the same time every day. I know it can be tricky to set a schedule when we are all so busy throughout the day but try your hardest because it will make such a difference in how you sleep. If you consistently go to sleep and wake up at the same time every day, your body will be used to this, and it will become natural making your sleep better at night. Even on the weekends, you should try to wake up at the same time. Not only will you sleep better at night, but you also will feel better in the day and won’t feel like you are lagging all day.