You’re tossing and turning in bed for what feels like hours. Finally, you reach for your phone to check the time and discover it has only been 10 minutes since you shut your eyes.
Sound familiar? Every night there are people who have trouble falling and staying asleep. If this is you, Yougoz is here to help. Check out these 9 tips to help you achieve the best sleep of your life!
Stay tidy and make your bed
Making your bed every morning means you get to come home to a made, inviting bed every night! Staying clean and organized puts your mind at ease and allows for a relaxing rest.
2. Use bed ONLY for sleep and sex
Using your bed for anything other than sleeping and sex will cause you to associate your bed with things other then, well, sleeping and sex. If you eat, read, or do work in bed you’ll begin to link your bedroom with activating stimuli as opposed to falling asleep. So keep eating for the dinner table and work for your desk!
3. Limit day time naps
In most cases, naps can be beneficial and promote efficiency. However, naps over 30 minutes, or too close to bedtime, can actually hinder your sleep cycle. So plan your naps wisely!
4. Turn the lights down low (by low we mean completely off)
A dark room is key for a peaceful sleep! Even the smallest flicker of light from a phone or alarm clock can disrupt your rest. Still not dark enough? Try an eye mask or black-out shades to really block out all the light.
5. And Turn the Thermostat Down
…to 64 degrees Fahrenheit, to be exact (Winter, Christopher for HuffPost).
6. Power off electronics an hour before bed
Shut. It. Down. The blue light your electronics emit is not only harmful to your eyes, but also to your sleep.
7. Sorry, but kick your pets out of bed
They may be cute and cuddly, but even a wag of the tale or, in some cases, allergens will disrupt your slumber.
8. Consistency is key
Developing a sleep cycle and sticking to it will ensure a restful night every single time. Your iPhone comes with a great tool for starting a sleep routine. Just click on the Clock Application, then select the middle option on the bottom that says ‘Bedtime.’ If you don’t have an iPhone there are also some great apps that have a similar function available to download for free. Now, you’re half way to a healthier sleep routine!
9. Write before Bed
Whether your day was good or bad, it is helpful to get everything off your chest (or more literally, your mind) by writing it all down (learn how to start a Bullet Journal here).
If these tips weren’t helpful, then it may be time to chat with a doctor about your insomnia in order to rule out any serious health problems such as Sleep Apnea. It may also be helpful to see a psychologist to get to the bottom of your sleeplessness.