Most people have experienced at least a few nights in their life where they spend half of the time tossing and turning, frustrated by a seeming inability to fall asleep.
One of the main problems with people not being able to fall asleep is that it is a mental game. Often if people are trying to sleep, and find that they cannot, they get frustrated. This frustration causes stress and increases the heart rate. Suddenly it becomes even harder to sleep, and the cycle continues.
Fortunately there are plenty of nifty tricks that can calm the body and help create a relaxing night’s sleep. Here are five important steps everyone should take to sleep just a little better.
1. Put your phone away
An increasing number of experts and researchers are coming out and saying that using one’s phone close to bedtime can severely affect their ability to sleep. A lot of it comes down to the light that most phones emit when they are on. The blue light that phones emit has been proven to mess with many parts of the sleep cycle. Most recommendations say to stay away from your phone at least an hour before bed, preferably two hours.
2. Eat the right food
Many people do not realize how much the food that they eat in the latter half of the day affects their sleep ability. That same caffeine that gives you a needed jolt in the morning can also give you a much less desired jolt right before bed. Many people are not aware of all the foods that they eat that contain caffeine.
In addition to caffeine, sugar can push your body into overdrive and energize it at the worst possible moments. Try to eliminate eating close to bed, but if that is too hard, then at least eliminate eating carbs and high-energy foods.
3. Relax your muscles
There are dozens of ways that people use to relax their muscles before they get into bed. Many people do not even realize that they are tense until they do these exercises.
One that works for many people is based on a series of tensing and relaxing muscles. Start with your head muscles and make them as tight as you can. Next, move on to your chest, then arms, then legs, then feet. Once your entire body is tense, move back up, relaxing one thing at a time.
Sometimes your body just needs to be forced to relax. If you are not unconsciously doing it, then consciously doing it is the next best thing. Here are a few more details on the muscle relaxing exercises.
4. Improve your mattress
Mattresses are something many people do not think of when they try to figure out why they can’t sleep. However there are many benefits to choosing the right mattress, and a good night’s sleep is just one.
If you find yourself often waking up stiff, or having sore muscles after a night’s sleep, then the mattress is likely the culprit. All mattresses are not created equally and it is important to have one that fits your needs and body type. Here is a great mattress guide for finding one that works for you.
5. Eliminate stress
This is obviously easier said then done. The top reason many people cannot sleep is that they lay awake thinking about their problems. When they try to think about something else, their problem just seems to come right back.
Fortunately there are many people that suffer from those same problems. There are mental exercises that are fairly easy to do that can yield incredible results when trying to sleep while stressed.
Get into the habit of doing each one of these things each day. It may not fix your sleep issues at first, but over time habits will be developed and your body will learn to calm down and relax at night and your sleep will dramatically improve. It’s science.