Having occasional trouble sleeping is normal. Although you should definitely seek advice from a medical professional if you experience chronic sleeplessness, there are some simple ways you can remedy a restless night.
Here are eight quick and easy avenues to getting a refreshing and restorative doze.
1. Put down the cigarettes (for good)!
Although this isn’t one of the easiest ways you can get the rest you need, it can be one of the most beneficial. Not only does quitting smoking make you healthier overall, it also helps you slumber better. Nicotine is a stimulant, which you may already know keeps you alert. However, your body could be experiencing withdrawal at night, which would also make it harder to doze off.
2. Cut out the PM caffeine.
It is fine to drink a cup or two of coffee in the morning, but you should consider putting a lid on it after noon; caffeine can still remain in your body up to 12 hours after you’ve imbibed it.
3. Establish a relaxing nighttime ritual.
Get yourself in the mood – to sleep, that is. Some things that you can do to relax and promote drowsiness are to take a warm bath, read, stretch or listen to books on tape.
4. Say goodbye to night caps.
While many people think that having an alcoholic drink before bed can relax them, it actually interrupts your sleep later on. Try to have your drink with dinner instead of later on in the evening.
5. Go to sleep and wake up at the same time daily.
It can really help to have a regular sleeping and waking schedule. This habit helps your body regulate its internal clock, making it easier to snooze when the time comes.
6. Try to drink less in the evening.
Think about it: Actually falling asleep is really difficult when nature calls every 15 minutes! It can help a lot if you drink fewer liquids at night, especially in terms of diuretics, like black tea or coffee.
7. Eat mini-meals.
Going to bed on a full stomach is one of the leading causes of insomnia. It’s best to save the richer, fattier foods for breakfast and lunch, saving smaller, simpler meals for the evening. Eating dinner early can also have a positive effect on sleep.
8. Get comfy.
Having a comfortable bed is another factor in quality slumber. Go online to learn more about how you can get a memory foam mattress or other cozy bedding.