Everyone’s had one of those nights: the tossing and turning; the kicking the blankets off and on and off again; the staring at the clock, watching the minutes tick closer and closer to morning. One sleepless night on its own is bad enough, but when they start stacking up one after another, it gets even worse. If you’re looking for some tricks that will finally get you the good night’s sleep you’ve been missing, then look no further: these seven tips will get you back to sleep in no time.
Stick to a sleep schedule. This is also called “setting your body clock.” When you create a sleep schedule for yourself (and stick to it), you go for sleep at night and get up in the morning at roughly the same time every day. Sticking to a sleep schedule trains your body to know when it’s time to fall asleep and when it’s time to wake up, allowing you to fall asleep quickly and sleep soundly through the night.
Create a bedtime ritual (and stick to it!). If a sleep schedule on its own isn’t working as well as you’d hoped, then adding a nightly bedtime ritual to your routine may do the trick. A consistent bedtime routine—essentially doing the same things right before bed every night, like brushing your teeth, reading a book, or taking a bath—tells your body that it’s time to calm down, preparing you to quickly fall asleep once you go to bed. Wearing comfortable clothes can also aid in your bedtime ritual—items like these shorts or these pants from Fabletics are comfortable and relaxed, which will help you decompress before bed and fall asleep quickly.
Exercise regularly. Exercise to sleep? It may sound counter intuitive, but daily exercise does, in fact, help you sleep better at night. When you exercise, you tire your body and clear your mind—essentially, you help wear yourself out, making it easier to fall asleep quickly when you lie down. The Fabletics clothes mentioned above (as well as any other clothes from Fabletics), in addition to being good for relaxation, are perfect for exercise; their comfortable material will help you look forward to working out, keeping your exercise routine on track. However, you should be careful not to exercise too close to bedtime: exercise wakes you up, and not giving your body enough time to relax after a workout can keep you up at night, rather than put you to sleep. Try to end all vigorous exercise 3-4 hours before going to bed, and exercise will become key to your good night’s sleep.
Be comfortable. When it comes to sleep, comfort is king. Make sure you have good pillows and a good mattress, that your room is at a comfortable temperature, and that your room is dark and quiet: these are all things that will minimize potential discomfort and distractions, allowing you to relax and fall asleep.
Manage stress. Getting to sleep when you’re stressed can seem almost impossible. If you find yourself staying up late thinking about to-do lists and tasks, try implementing periods of relaxation throughout your day—thirty minutes of TV in the evening; twenty minutes of reading at lunch; even just ten minutes listening to quiet music can help calm your mind and get you ready for bed. If stress is still keeping you up, try writing down everything you’re concerned about—it’ll help you remember what you need to do while allowing you to metaphorically set your concerns aside for the moment.
Cut the daytime naps. As nice as daytime naps may be, they can seriously mess up your sleep cycle. Naps longer than twenty or thirty minutes will ensure you’re less tired at bedtime, making it much harder to fall asleep. If you need a pick-me-up in the afternoon, try drinking a glass of water, eating a protein-filled snack, or taking a walk to wake yourself up.
Make your bed a sleep-only zone. After a long day, it’s tempting to come home and collapse on the bed for a while, maybe while you read or watch some TV. However, it’s important to use your bed only for sleep—this way, your body associates getting in bed with falling asleep, allowing you to sleep better. Move your TV-watching and reading to the couch, and you’ll be sleeping better in no time.
Sleep is essential! Here is an article on WHY it so important!! sleep-health-benefits-science/
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ABOUT LYNN – Master Practitioner & Trainer of Time Line Therapy (R), NLP and Hypnosis!
Are you ready to make the necessary shifts to get the results you desire for yourself? I am here to help you!
Learning to make positive shifts, especially a shift in mindset are key to creating our best life. Our mindset affects every area of our lives ~ If we are struggling in our personal lives, it will ultimately affect our business, career and relationships. The techniques used truly is short term therapy with long term results.
Lynn Thier will get you there ~ with practical cutting edge methods for making positive shifts, change and performance. Owner of Peak Performance Academy, Lynn teaches and consults on how to make change happen using outside the box techniques. Lynn is a Certified Trainer of NLP Life Coaching, NLP Techniques, Hypnosis, & Time Line Therapy®. Lynn has worked in the health and wellness industry for more than 20 years, she is a Certified Personal Trainer, Fitness Instructor, YogaFit Instructor, Registered Holistic Nutritionist and Certified Cancer Coach. Lynn is also the 2nd place women physique winner at the Atlantic Bodybuilding Championships 2013 and is the Best Selling Author of the book “Your Life Matters”.