It’s 10.30p.m. That’s your usual bedtime. A few hours later, you’re still turning and tossing, struggling to fall asleep. You are not the only one. Studies show that one in every three adults has trouble sleeping. 

This article will give you fantastic tips for getting more sleep, and get rid of some stress in the process.

1. Start a relaxing nighttime ritual

The purpose of a nighttime routine is to relax your mind and get your body ready to sleep. You ought to choose an activity that does not consume a lot of time. A warm bath, light exercise – you get the picture.

Whichever activity you choose, it should help your body release ‘feel-good’ hormones, consequently reducing your stress levels. It is easier to fall asleep when you are not stressed. Immediately following the activity, go to bed.

2. Invest in the right bed and mattress.

No matter how relaxed you are, you won’t get enough sleep in an inappropriate bed. Is there enough room for you in your bed? Are you using the right mattress? Is your bed flat and firm? A wrong bed will not only interrupt your sleep, but it will also elevate your stress levels.

If you are not sure which bed suits you best, you can purchase an adjustable one, and with time, you will know what rocks your boat. Check out adjustable beds (review) for a comprehensive evaluation of what’s available in the market.

3. Have a light dinner

Research shows that caffeine and alcohol aggravate stress and anxiety. Also, a heavy meal increases the rate of inflammation and heartburn, thus ruining the quality of sleep.

On the other hand, sleeping on an empty stomach is not recommended. Therefore, the solution is to have a light dinner early, and if you must snack before bedtime, consider snacking on something light like a sandwich.

4. Re-create your bedroom

Follow this simple DIY formula for recreating your bedroom to minimize stress and enhance sleep:

  1. Donate or sell everything you don’t use to create space
  2. Move furniture around to create a feeling of newness
  3. Re-paint or redecorate the room
  4. Purchase new curtains that make the room a little darker. Too much light hinders sleep
  5. Buy something you love and place it in a strategic place in the room. It could be a piece of art or furniture. Looking at something you enjoy and love can reduce stress
  6. Reserve your sleeping area for sleep activities only. Your sleeping place should be a haven for comfort and positive energy

5. Minimize distractions around bedtime and during sleep time

Have you ever realized that when you can’t get sleep, you turn to the internet, television, or try to strike a conversation with your partner? The more you distract yourself, the less likely you are to fall asleep.

Again, if you pump too much fluid into your system, then you will spend the whole night going to the bathroom. Make a habit of closing your eyes when you get under the covers, take three deep breaths, shut your mind, be still, and sleep.

A final note…

Sleep deprivation has unpleasant effects on the body. You don’t want to have health issues because you can’t lie down for the recommended number of hours. Sleeping pills might help once or twice, but it’s dangerous to get hooked to them. So try to get some sleep naturally.

Article written by Anne Berry