There’s no two ways about it, sleepless nights suck! Tossing and turning, sighing and grumbling all night long is the bane of the existence of more and more people these days. Luckily, there are a few things you can do to help put an end to those sleepless nights and we’ve put them together in this short guide.
According to a recent study of 6 million nights of sleep, Polar found that the average sleep time is 7 hours and 22 minutes. Unfortunately for many of us, that is a fantasy.
Tired of being tired?
Take a look at these tips and hopefully you’ll be sleeping better tonight.
1. Make a Few Small Changes
While you may prefer to bathe in the mornings, a shower or bath before bed can help you fall asleep faster. Try washing your sheets and bedding every other day as well and shortly before bedtime, and try setting the thermostat at 66° Fahrenheit. Cooling your body down can send a signal to the brain that it’s getting time for sleep.
Additionally, if you suffer from neck or shoulder pain from sleeping, you may want to try a new pillow. Proper pillows and being cool enough are critical to ensuring a good night’s sleep.
2. Try a Natural Remedy
There are several activities you can do before bed to help you sleep, but you may also want to try CBD. Several studies have shown that these products help with sleep and since it is legal everywhere, you can find great products in a variety of options. This includes edibles, oils, tinctures, smokeable “buds,” and more, and of course there are some great CBD brands out there today.
5 Quick Ways to End Sleepless Nights
3. Use Dr. Weil’s 4-7-8 Breathing Method.
4. Train your body by putting yourself on a set schedule for bedtime.
5. Learn yoga or meditation to help relax your mind before bed.
6. Listen to relaxing music, sleep sounds, or relaxation Apps.
7. Unplug and stop using your phone/tablet/television and other electronics at least 30 minutes before bed. The games and Facebook can wait but if you must have an online presence, learn how you can earn money while you sleep.
8. Take Some Natural Supplements
There are several supplements that can help you relax and drift off to sleep, including:
- Ginkgo biloba
- Valerian root
9. Watch Your Eating & Drinking
Eating late at night may have a negative effect on several things but the important point for this guide is that it can mess with your body’s natural release of HGH and melatonin and by proxy, your quality of sleep. Drinking alcohol late at night can also affect melatonin as well as possibly cause or increase apnea, snoring, and disrupted sleep patterns.
10. Get Down to Basics
If you want to sleep better at night, you might want to try storytime. Not that someone has to read to you like when you were a kid, but reading can definitely promote sleep.
However, that doesn’t mean grab your tablet. Reading before bed should be from an actual book because tablets and e-readers emit blue light, which is known to reduce melatonin secretion and that makes it harder for you to fall asleep.
Having trouble falling or staying asleep can have an adverse reaction to the rest of your life. If you try the above tips and still have trouble, you may want to speak with your doctor. Sleep disorders are serious and there could be an underlying issue that is causing your issues.