We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. If you’ve been having trouble falling asleep or staying asleep, you may have turned to sleep medications in search of restful slumber. However, these drugs can have side effects — including appetite changes, dizziness, drowsiness, and more. You don’t need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these 3 tips to help you sleep better naturally.
Prep for Bed
According to the National Sleep Foundation, it’s a good idea to start signaling to your brain that it’s time to unwind about an hour before you hit the hay. Close the kitchen. Keep your bedroom cool — between 60 and 67 degrees. (Your body temp needs to drop in order to sleep so this gives it a head start.) Dim the lights, and limit your screen use, since the blue light from your phone or tablet actually disrupts your circadian rhythm.
Prioritize Me Time
We all crave a little time to ourselves after a hectic day, but sometimes that can be at the cost of a good night’s rest. Neurologist Dr. Chris Winter, author of “The Sleep Solution: Why Your Sleep is Broken and How to Fix It”, suggests being more efficient earlier in the evening. For instance, if you know you want to decompress in the bathtub or catch up on a show, do it right after dinner (even if that means bumping a few to-dos to tomorrow).
Stick to a Sleep Schedule
The National Sleep Foundation recommends that you ideally stick to the same sleep schedule every night. Why? It’s so your body can find its natural rhythm and settle into a regular sleep-wake cycle. If you commit to a regular sleeping schedule, it should only take a few days for your body to adjust. Start tonight so you can finally get the good night’s rest that you deserve!
If you’re still having trouble sleeping, don’t hesitate to speak to your doctor or find a professional. Also, for those struggling with insomnia and interested in learning more, I suggest you read this helpful article.
I’d love to hear about your own tips and tricks to help you get a good night’s rest. Please feel free to reach me at firstname.lastname@example.org. And be sure to subscribe below to receive more great tips like these straight to your inbox.