It’s not just you. Studies show that over a third of Americans have trouble sleeping. But why?
There are too many reasons to count. Perhaps you’re anxious about a big test the next day. You could have stayed up binge-watching Netflix for too long. For some, however, there seems to be no logical reason why sleep evades them.
Whatever your reason for being awake, you’ve come to the right place. These are ten of the best ways to help you sleep like a baby.
1. Get up and do something else.
This might sound counterintuitive, but if you’re not asleep after trying for about 20 minutes, you’re not doing yourself any favors by hanging out in bed. Get up and walk around. Read a little. Do something to take your mind off the fact that you can’t sleep…and then try to sleep again. This is a good way to work off any lingering stress that might be keeping you up.
2. Stay away from screens before bed.
This goes for TVs, smartphones, tablets, and everything else with a glowing screen. Even Kindles are bad for you. Why? The light emitted from these screens can actually decrease melatonin production, which is what your brain produces to help you sleep. Researchers also suggest that this light interferes with circadian rhythms in your brain. You may be tricking yourself into thinking it’s daytime!
3. Go to bed at the same time every night.
We all like to stay up a little later on the weekends, but it does us more harm than good. A consistent bedtime keeps your internal clock in check. It might sound like a strict routine, but it can drastically improve your sleeping experience.
4. Change up your sleeping situation.
Are your linens uncomfortable? Is your mattress awful? No wonder you’re not falling asleep! After all, how are you going to fall asleep when the thing you’re sleeping on is causing you discomfort? Assess your bedding and make a change if necessary. (This will also give you an excuse to splurge on some Egyptian cotton sheets. Just saying.)
5. Only use your bed for its intended purposes.
Sure, breakfast in bed is nice, and reading on your pillow seems like fun, but these activities might be getting between you and a good night’s sleep. The more you do in your bed that’s not related to sleep, the harder it’ll be for you to transition into sleep. Only use your bed for sleeping and sex.