Tips for a Better Night’s Sleep

When I was younger, I always had the hardest time falling asleep. It was the worst when I was around ten years old. When it would come time for me to go to bed, I would almost dread it, because I knew I would be laying in bed staring at the ceiling for hours before I finally fell asleep.

Now that it’s quite a few years later, I’ve learned what works and what doesn’t in order to get myself to fall asleep faster and stay asleep. Maybe these tips can help you as well if you’re having trouble sleeping:

 

Wind down for the day
Our daily lives are filled with constant go go go. By the end of the day, it can feel difficult to slow down your brain in order to relax. I know sometimes I don’t allow myself time to wind down before I’m in bed, but then my thoughts are still moving at a million miles a minute. Instead, turn off your computer or TV a little earlier to do more relaxing and less stimulating activities such as reading, yoga, or even a relaxing shower. Doing so could help slow your thoughts and make it easier to fall asleep.

Make your room as dark as possible
When I stay overnight at my parent’s house, I realize that I always sleep better when I’m there. I realized it’s probably because they don’t live in a city like I do. When the lights are turned off, the room instantly gets dark, instead of having an orange glow from the outside street lights. When you fall asleep in a dark room, it tells the brain to release melatonin to help you fall asleep. If your room doesn’t get totally dark, try investing in some blackout curtains.

Use a constant noise like a fan or white noise machine
I’ve always been a light sleeper. When I was younger, I’d wake up just from someone walking down the hallway. Now that I live with neighbors on all sides, the same issue is there, just on a larger scale. I started using a fan right next to my bed and not only does it keep me cool, but the constant drone blocks any noises I would have heard otherwise which keeps me asleep.

Limit screen time while in bed
Your brush your teeth, change into pajamas, turn off the lights, get into bed, and then pick up your phone. Instead of shutting your eyes and allowing your body to calm down and rest, you scroll through Instagram and Twitter. Doing so not only stimulates your brain, but the light from your phone can keep you awake longer. Try placing your phone out of reach so that you aren’t tempted to grab it once you lay down.

Keep your room cool
Have you ever noticed that you sleep better in the winter than in the summer? I know I have. In the winter, my room is at 65F, but in the summer, it can get as warm as 78F, which causes me to toss and turn throughout the night. Try to keep your room cool, whether that is with an air conditioner, fan, or by opening the windows. It is said that 60-67F is the optimal sleeping temperature.

8 Comments

  1. I agree! Allowing my mind to wind down by reading has helped me fall asleep quicker which here lately has been a huge problem during this pregnancy. I used to toss & turn for hours before getting to sleep and just by laying in bed and reading for a bit it’s much easier for me to fall asleep.

    http://www.ourchaoticmess.com

    Liked by 1 person

  2. I admit I struggle with the screen time issue! But you’re spot on with all of these tips especially the dark room. I’ve noticed a ceiling fan, dark room, and a heavier blanket help with any lingering anxiety from the day.

    Liked by 1 person

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