Tired of tossing and turning? Here’s how to finally get the rest you need.
Do you ever have trouble falling asleep or sleeping through the night? You’re not alone. Many people report occasional sleep problems, and some rarely or never get a good night’s sleep. Even if you just occasionally have a bad night, these simple tricks can help you get to sleep – and stay asleep.
Foods that are rich in vitamin B6 are vital to a healthy night’s sleep because B6 helps the body produce the sleep hormone melatonin. Find it in foods like fish, lentils, beans, red meat, and brown rice.
Physical activity makes you tired and reduces stress. As a result, it improves sleep quality and increases the amount of time you’re likely to sleep. When is the best time to exercise? Early morning and afternoon activity may reset your sleep-wake cycle by raising body temperature, then allowing it to drop and trigger sleepiness a few hours later. But if you prefer to work out in the evening or before bedtime, go ahead. It turns out that exercising at night doesn’t affect everyone’s sleep – it really depends on the individual.
Make bedtime a priority
People who were motivated to get a good night’s sleep reported longer sleep and fewer wakeful periods during the night. Make sleep a priority by creating a relaxing pre-bed ritual for yourself, like listening to soothing music or reading a magazine. Also, try to stick to a sleep schedule – even on the weekends, when you may be tempted to stay up late and sleep in the next morning.
Shower at night
Taking a shower may help you wake up in the morning, but bathing before bed may also actually help you sleep better. The reason? After you finish taking a warm bath or shower, the quick drop in your temperature relaxes your body and helps you sleep more deeply.
Keep your bedroom temperature between 15 ͦC and 20 ͦC for optimal sleep. Sleeping in a warm room disrupts your sleep, so use an air conditioner or fan to keep your environment cool and comfortable.
Avoid screen glare
Electronic devices like smartphones, TVs, and tablets make it harder for you to drift off because they emit blue light, which suppresses melatonin (the hormone that helps you sleep). Aim to turn them off 90 minutes before going to bed.
Create a soothing environment
Take computers, work materials, and televisions out of your bedroom or sleeping area. If you associate a particular activity or item with anxiety about sleeping, remove it from your bedtime routine.
Nix the nightcap
While a glass or two of wine may make you feel sleepy and relaxed, alcohol disrupts your sleep patterns when you drink less than two hours before bed.