If you struggle to fall asleep, or have difficulty staying asleep, these tips may be just what you need.
Stick to a schedule
Go to bed and wake up at the same time everyday. Even on weekends, days off, or holidays. This helps establish and maintain your body’s sleep-wake cycle.
Create a relaxing environment
A cool and completely dark bedroom is the most conducive environment for sleep. Cover any lights from electronics, get blackout shades if needed, and turn the thermostat down a few degrees.
Establish a night Time Routine
Ban using any electronics at least 1 hour before bed. The blue light that screens emit, triggers our brain and body to stay awake. Instead, read a book, listen to relaxing music, or soak in a hot bath.
Complete your workouts at least two hours before bedtime to ensure quality sleep. Even a brisk walk can increase blood flow and improve your sleep.
Assess your sleep system
Your mattress and pillow should provide full comfort and support. Your bed and your body will naturally change over time, so if your mattress is seven years old (or older), it may be time for a new one. Pillows should generally be replaced every year.
Try Relaxation Exercises before bed
There are many great apps out there that will guide you through relaxation or meditation. Two of my favorites include Calm and Headspace. These have been tremendously helpful for me!
Keep a gratitude journal
If you lie down at night and your brain is spinning, running through your to-do list for the next day, try keeping a gratitude journal. Simply write (or think) about 2 or 3 things that you’re grateful for each night. This has a powerful effect on refocusing and changing your brain to a more sleep conducive state.
Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.
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