Having trouble sleeping can be frustrating and may leave you feeling exhausted and sluggish.
While it may seem like you’ll never get a good night’s sleep again, there’s still hope for the future!
Try changing your habits, following a nightly routine, and taking supplements to help you sleep.
Although you should always bring serious concerns to a doctor or therapist, you may be able to improve your sleep schedule by making a few adjustments at home.
1. Make your bedroom comfortable to help you fall asleep.
You probably won’t be able to fall asleep if you can’t relax in the first place. Creating a bedroom that is the perfect environment for sleeping can help you fall asleep faster and wake up feeling much more rested.
Turn off all the lights, including your TV, so you can have peaceful and restful night’s sleep.
It may help to close your bedroom door to help keep noises out.
Make sure the room is a cool, comfortable temperature.
If you don’t like sleeping in silence, turn on some white noise to block out any distracting sounds.
2. Do relaxing things before bed.
Although you may have a busy schedule, set aside some time to distress and calm down before getting ready for bed.
Try finding a simple, calming activity to do before going to bed, like taking a warm bath or reading a good book.
Avoid using screens (including TVs, phones, and other devices) in the hour before you go to bed.
Try to refocus your thoughts away from anything that you might be feeling stressed over.
Make your relaxation time a consistent ritual so you’re more likely to fall asleep.
3. Have your last meal or snack 2 hours before bed.
Eating too much food before bed can have an effect on how well you sleep or how easy it is to fall asleep.
Additionally, drinking too much water before bed can cause you to wake up and use the bathroom.
With this in mind, always avoid drinking or eating too much before going to bed to improve the quality of sleep.
Eat a balanced dinner so you’re not too hungry nor too full at bedtime.
4. Avoid watching the clock if you can’t sleep.
Although it may seem silly, try keeping your clocks hidden in your room.
If a clock is too visible, you may be tempted to keep looking at it, which can make you anxious.
Instead, set your alarm and keep any clock hidden from view as you relax and allow yourself to fall asleep.
5. Go to another room if you can’t fall asleep.
Don’t stay in bed tossing and turning—instead, go to a different room and read a book, complete a puzzle, or do another activity that can relax your brain.
If you’re having difficulty sleeping, you may make your insomnia worse by feeling stressed.