Tips for Better Sleep
Sleep needs change the older we get. If you’re having trouble falling asleep, this might be the reason why.
It’s no secret that we’re not getting any younger. In fact, the older that we get, the more the amount of sleep we need changes. Maybe once in your teens, you could stay up past midnight, binging movies and TV shows. Now, suddenly, you’re an adult, who’s eyelids get heavy at 10 p.m. Worse, you may find yourself going to bed at a reasonable hour, just to wake up at 3 a.m. and be unable to fall back asleep.
Thankfully, there are a myriad of tips you can use for better sleep, sourced from experts and sleep specialists alike. If you’re tired of tossing and turning, or laying awake at night staring up at your ceiling, these might just help.
Tips for getting a good night’s rest:
1. Just go to sleep when you’re tired
This sounds obvious enough, but you’d be surprised at just how much resisting dozing off by exposing yourself to light from screens can have an impact on your sleep. Light from televisions and computers stimulates brain activity, distracting it from its objective of making sure you’re asleep. Suddenly 3 hours have gone by after scrolling through social media platforms and you’re no longer tired.
As you near bedtime, make it a point to avoid screens. If you really need to engage in some sort of pre-bedtime activity, try reading from a physical book instead. The act of concentrating on the book will actually make you even more tired!
2. Melatonin isn’t a one-step solution
Sleep aids can help you get the rest you need, but it’s not a one-sided partnership. Melatonin, Nyquil, etc., are all only as useful for sleep as the person who wants rest. If you’re taking these and similar vitamins, and, again, using screens after, you’re negating their effects, regardless of if you’ve taken them at the appropriate time before going to bed.
3. Memorize your sleep schedule and whittle it down
After you’ve gotten a decent sleep schedule by making the necessary improvements, keep track of when you’re going to bed and when you’re waking up. Ideally, you should be getting no less than 7 hours of sleep every night. However, it doesn’t hurt to go to bed a little earlier with each night. In theory, you should get sleepy about 20 minutes earlier each night.
4. Breathe deeply for better sleep
As simple as this sounds, it’s one that can be the most effective. Try to remain still, and lie flat on your back, and extend your inhales and exhales for as long as you can. Placing something on your chest like a pillow, or really anything that allows for some compression can really help with this process to. Try to focus on how it feels to breathe deeply. Eventually, those eyes will close, and you’ll drift off into dreamland.
Remember to do what works best for you!
Not everybody adheres to the same sleep schedule. Some people are just more naturally inclined to get up earlier than others or go to bed later. Personally, I can’t sleep in even if you forced me to, I just hate feeling like I’ve done nothing but sleep for a quarter of a free day. Sleep is ultimately different for everyone, and it really comes down to figuring out what works best for you!
To learn more about how you can get a better good night’s rest, why not check out these links below?