How did you sleep the night before? Usually, the response is either well enough or dreadful. You’ll try almost everything to get some shut-eye on nights when you just can’t. Additionally, counting sheep isn’t always enough. Use these six suggestions to help you sleep better every night.
- Practice breathing exercises
If you don’t fall asleep right away after slipping under the covers, don’t worry. It typically takes 15 to 20 minutes for most people to fall asleep. The use of breathing exercises might help you unwind and reduce tension. Some techniques, such as 4-7-8 breathing, are specially made to improve your sleep.
There are other apps for guided meditation that are made to aid with sleep. You can fall asleep with guided meditations on well-known applications like Calm and Headspace. Popular celebrities including Harry Styles, Matthew McConaughey, and Emma Thompson are included in the celebrity sleep stories on Calm.
- Leave the bed
It might seem counterintuitive, but trust me on this one. It’s advisable to get out of bed if you haven’t fallen asleep after 20 minutes of trying. The last thing you want is to associate your bed with social media browsing or TV viewing. Your bed should only be used for sleeping.
Get out of bed and engage in some relaxing activity, such as mild yoga, reading, or listening to music. You want to stay away from screens as much as you can. You shouldn’t return to bed until you can doze off.
- Modify your bedroom’s temperature
According to studies, the ideal sleeping temperature is between 60 and 75 degrees Fahrenheit. Overheating in a room might interfere with your body’s normal thermoregulation and keep you awake.
If you are laying in bed and are having trouble falling asleep, check your room’s temperature. Then, after you’ve changed the temperature, don’t immediately get back into bed. Before attempting to fall asleep once more, let the room calm down.
- Use a white noise machine
Consider using a white noise machine if you are easily distracted by sounds, such as traffic or a family member who is still awake. Think of babbling brooks and rain as examples of peaceful noises that white noise machines can replace to aid with sleep. True white noise, which includes all of the audible frequencies, is another option.
- Be cautious when eating at night
It’s simple to walk to the refrigerator when you can’t sleep and get out of bed to examine what’s inside. Skip that late-night snack if possible. But if you must eat, be selective in your selection. Foods that are high in sugar or processed carbs should be avoided.
Some meals can promote sleep because they contain melatonin. These include kiwis, milk, and almonds. Foods with slow-digesting proteins, such as yogurt and peanut butter, or high-fiber carbs, such as whole grains, fruits, and vegetables, are generally what you want.
- Take into account purchasing a new mattress
Mattresses are not indestructible. Their average lifespan is between seven and eight years. After that, they quit providing you with the support and comfort you require for a restful night’s sleep. Your mattress might be the cause if you discover that you frequently don’t get good sleep.
Here are some indicators that you should buy a new mattress:
- You have a hard time going to sleep at night.
- When you wake up, your back hurts.
- whether your mattress is lopsided or sagging. Look for clumps of imprints from your sleeping area.
- When you toss and turn, your mattress makes loud popping and groaning noises.
