If you are struggling to sleep at night then you are not alone. Thousands of people go through this problem every single day and it is way more common than you’d like to think. The problem here is that a good night’s sleep is just as important as regular exercise and a healthy diet, so if you are struggling to sleep then it’s super important that you get this sorted out, and you can find some helpful hints and tips below to get you started.
Increase Light Exposure
Your body really does have a natural clock and this will help you to get into the right routine. If you do not get enough natural sunlight or even bright light during the day then this can really mess with your routine and it can also make it harder for your body to know when it’s time to go to sleep as well. if you want to avoid this then it’s important that you try and get out in the sun as much as possible. One walk a day can really help you out and it can also help you to wear out some of that extra energy as well. You’d be surprised at what a difference this can make to your physical health and your mental health as well.
Reduce Blue Lights
Blue light is awful when it comes to your night-time routine. If you have excessive amounts of blue light when you are trying to sleep then this can really disrupt your routine. Blue light often comes from a range of devices, so if you have a smartphone, a laptop or even a computer device that you use at night then this could be really keeping you awake. If you cannot go to bed without checking your phone or if you can’t seem to put your device down then it’s really worth investing in some glasses that will block out blue light. You can even get applications that will block out any blue light from your phone as well, so this could well be worth investing in.
Don’t Consume Caffeine
This may seem like an obvious choice, and you may avoid drinking caffeine at night but caffeine can stay in your system for a very long time. If you consume caffeine six hours before bed then this can provide you with a much lower level of sleep quality. On top of this, it can also cause you problems when it comes to staying asleep as well. If you want to avoid this then you need to try and avoid drinking caffeine after a certain time. Avoiding it after 3pm is great here, but if you are struggling with this then you can easily swap to decaffeinated. This is a brilliant way for you to still have that cup of java without having to worry about the long-lasting effects.
Power naps are ideal and they can be very beneficial. If you have long or even irregular naps during the day then this can seriously affect your sleep. When you sleep in the daytime, this can confuse your body’s internal clock and it can also make it much harder for you to sleep at night as well. In fact, a lot of studies show that you may actually be way more tired after taking a nap when compared to if you didn’t nap at all. If you nap for 30 minutes in a day then this can increase your brain function, but any longer than this can seriously affect your quality of sleep and even your health as well. If you are struggling to sleep at night then you need to try and limit the amount of naps that you take. Sure, you may not be able to do this right away and this is completely normal, but you should try and do it over time. For example, you can nap for an hour one day, and then 50 minutes the next to try and get yourself into a good routine.
Wake up at a Consistent Time
You also need to make sure that you are super consistent with your sleeping routine. If you are
not consistent then this can really affect you in the long-term and this is something that you will want to avoid at all costs. If you want to get this sorted out then you need to try and wake up at the same time every day, even at the weekend. This will make those Monday slumps easier to get through and it will also make it easier for you to wake up in the morning as well. If you sleep-in at the weekend then this will reset your body’s natural rhythm and this is the last thing that you want to do if you are struggling to sleep at night so do take that into account.
Have you ever thought that your mattress could be to blame for your sleepless nights? The mattress that you have can really have a huge impact on your sleeping ability and it can also stop you from entering a true REM sleep stage as well. If you are not sure if your mattress is to blame or not then one thing that you can do is check for any loose springs, bumps or generally uncomfortable parts. If you do notice that your mattress is wearing out then it’s well worth investing in a new one from Vacuum Packed Mattress. Another way for you to find out if your mattress is to blame would be for you to think back to your last hotel stay- did you have trouble sleeping then? Probably not, and if this is the case then you most certainly need to think about changing out your mattress and/or your bedding.
Getting to sleep at night doesn’t have to be a huge challenge and it doesn’t have to be super difficult either. By using the tips above, you can be sure to get a great result out of your routine and you can also be sure to really give yourself the TLC you need to have more energy in the day as well.