It’s Friday evening, you’ve had a long day and it’s time to wind down. You put on your favorite playlist, grab a pillow, and settle into bed. But when you wake up the next morning you don’t feel refreshed or rested. It seems like this is becoming an issue for everyone these days. In fact, most people have difficulty getting to sleep at the end of the day.
But there are solutions to this sleep problem that you can implement right now. Here are eight simple steps that will help you get a better night’s rest every night.
Why is sleeping not easy?
There are many reasons why sleeping at the end of the day is difficult. For example, it may be that you’re preoccupied with work-related worries and day-to-day events. It also may be because you’re not getting enough sleep or are too tired to focus on your bedtime routine. But if you find yourself struggling to get some sleep in the evening, here are eight ways to help you get better rest every night.
1) Get out of bed right away
Rushing into a busy morning never gives you a chance for a good night’s sleep. Instead, try getting up an hour earlier and heading outside for a walk before continuing your day with more time for rest. If this is not possible in your schedule, try meditating or reading something relaxing before climbing back into bed.
2) Avoid caffeine late in the day
This one is easy: avoid caffeine after 3pm because its effects can last much longer than anyone expects. Caffeine contains stimulating properties that will keep you awake for hours after consuming it and can lead to adrenal fatigue as well as other health issues such as headaches, stomach problems, and heart palpitations. While coffee provides necessary energy, tea and chocolate provide a milder stimulation without the harmful side effects of coffee or caffeine supplements like guarana and yerba mate that contain no coffee or caffeine at all but still have similar effects on your body chemistry.
3) Make sure your room is dark
What are the ways you can improve your sleep?
There are a few things that you can do to make sure your sleep is better. It’s important to start with the basics. Make sure that you’re getting enough sleep by maintaining a consistent bedtime and limiting caffeine intake before bed.
Beyond these essentials, it’s important to implement a few helpful habits when it comes to sleeping well. No one likes having their sleep disrupted by nighttime noises, so create a white noise machine that helps drown out ambient noise in your bedroom. You might also want to set an alarm for around 30 minutes before your alarm clock goes off, so you have time for some pre-bed meditation or breathing exercises.
Once you’ve achieved those two key lifestyle changes, you’ll be well on your way to getting better sleep at the end of the day!
Tips for falling asleep easier
1. Exercise: Exercise is a great way to release endorphins and help you relax.
2. Avoid screens in the hour before bed: The blue-light from your laptop, phone, or tablet can cause shut down in your brain’s production of melatonin. So avoid screens an hour before bed and make sure all electronics are out of the room.
3. Get a cool shower: It’s easiest to fall asleep when it’s chilly outside (ideally around 60 degrees). Getting a cool shower 15 minutes before you go to sleep will create a sense of chilliness and help you sleep better.
4. Eat healthily: Try to avoid eating anything that makes you feel drowsy or nauseous before bedtime, since this will make it harder for you to stay awake and sleep soundly.
5. Create a calming environment: Choose soft lighting that has no bright colors or patterns, rather than bright light just before bedtime; set up your bedroom so that it is comfortable and inviting; and avoid music with a fast tempo because it might keep you awake all night long.
6. Avoid caffeine in the evening: Caffeine can cause anxiety that disrupts your ability to relax, which can impact sleep quality
7. Keep ambient noise low – some people find white noise helpful (favourite sources include rain sounds, ocean waves) but other people find background silence helps them focus on sleep more easily
8. Have clear expectations
Tips for staying asleep longer
1. Ensure that your room is dark
The darkness of your bedroom at night can help you sleep better. Make sure that your blinds are closed, the lights in your house are off, and the air is cool before you get into bed. If those things aren’t possible for you, then make sure to wear dark clothing and a sleep mask so that your bedroom isn’t too bright when you’re trying to sleep.
2. Make sure that your room is comfortable
If it’s not comfortable in bed, chances are good that you’ll be up all night. Sleep just as well on a hard floor as you will on a mattress or pillow. Use a pillowcase if it helps to improve comfort. If this doesn’t work, try turning the air conditioner down or putting some ice cubes in a towel and holding them against your face while sleeping.
3. Reduce outside noise
As much as possible, avoid distractions like televisions and loud music while getting ready for bedtime. You should also avoid drinking caffeine too close to bedtime or having a glass of wine with dinner. Alcohol has a sedative effect which will keep you up late at night as opposed to promoting restful sleep at night time because alcohol inhibits the production of natural melatonin which tells us when it’s time for us to be asleep (and when we should wake up).
Exercise and sleep
Exercise is a great way to wind down and relax at the end of the day. It can also help you sleep better. If you find it hard to sleep when you wake up, try exercising before bed. This will give your body a break from the stress of the day, but it will also help you fall asleep more easily.
Another option is meditation. Studies have shown that meditation can help people sleep better and feel more refreshed in the morning. It’s also proven to reduce anxiety and depression, which can contribute to poor sleeping patterns as well as other mental health issues like substance abuse. Meditation has many different benefits for both your physical and mental well-being, so it’s a good idea to start meditating even if it’s just for a few minutes each day.
Breathing techniques to help fall asleep faster
Breathing exercises can help you fall asleep faster and sleep more soundly. Try practicing a few of these breathing techniques before bedtime to ward off the restless thoughts that inevitably come during slumber.
– Take a deep breath in for four seconds and then exhale slowly for eight seconds
– Inhale deeply through your nose, filling your lungs with air for about four seconds and then slowly exhaling for eight seconds
– Close your eyes and inhale deeply through the nose. Hold your breath for 10 seconds, then exhale slowly
– Alternate between slow, relaxed breathing and very brief breathing bursts
Morning routines to help start the day off right.
It can be hard to get out of bed in the morning if you stay up late. So, make sure you go to bed early enough to give yourself plenty of time for sleep. There are also a few things you can do before bedtime to help your mind wind down and relax.
In the morning, try getting up at the same time every day. This will help set your body’s internal clock and will make it easier for you to fall asleep at night.
Start your day with a shower or bath, followed by some exercise. The more active you are during the day, the better you’ll feel when it’s time for sleep.
Meditate before bedtime so that when it comes time to sleep, your mind is quiet and ready to rest.