If you have been feeling tired lately but struggling to fall or stay asleep and looking for a solution to sleep better tonight, you can try a few tips to ensure a good night’s sleep.
Sleep is an essential part of your physical self-care and plays a significant role in your overall health. An ongoing lack of sleep can be the beginning of dysfunction in many areas of your life, including physically, mentally, and emotionally.
Why quality sleep is important
There are a lot of advantages to getting adequate sleep. However, good quality sleep is a vital part of preserving your health because sleep helps rejuvenate your body through healing and gives your brain the time to process your daily experiences and make sense of them. Sleep is also essential for your memory and concentration. Additionally, sleep boosts your immune system.
Difficulty falling or staying asleep is associated with many different mental disorders (e.g., anxiety, depression, bipolar, etc.).
In the same way, sleep disturbance can be one of the first signs of mental and emotional distress. Furthermore, lack of sleep can trigger or exacerbate mental health issues, like visual and auditory hallucinations.
If you have difficulty falling or staying asleep, here are ten tips to try to ensure you get better sleep every night!
Some of these tips will work right away, and a few others will have to become habitual for you to see results.
10 Tips For Better Sleep Tonight
1. Rule out any sleeping disorders
Communicate your sleeping difficulties with your primary care provider. They need this information to rule out Insomnia and other breathing-related sleep disorders.
2. Process your thoughts and feelings
Stress from unprocessed and lingering thoughts and feelings can keep you up at night. Psychotherapy and journaling can help you process your daily experiences and the feelings and emotions attached to those experiences, which can help decrease your stress levels.
3. Avoid caffeine late in the day
Caffeine is a stimulant that energizes and motivates you to be productive throughout the day. However, drinking caffeine late in the day can disrupt your internal sleeping clock. Avoiding caffeine late in the day can make a huge difference in how well you sleep tonight.
4. Tire yourself out
Exercise can help the natural sleep hormone melatonin work more effectively. Incorporating a workout routine into your day will also tire you out, giving you a better chance of falling asleep come bedtime. Be sure not to work out too close to bedtime, stimulating your body to stay up longer.
5. Avoid napping late in the day
Napping late in the day or even at all can cause irregular sleeping patterns that interrupt your internal sleeping clock. You could benefit from an earlier bedtime, but napping late in the day could do your sleeping schedule more harm than good.
6. Develop a nighttime routine
Come up with a routine that will let your body know that it is time to start whining down—for example, taking a shower or bath and reading a positive book!
7. Turn off electronics
This might be somewhat difficult, as most of us fall asleep scrolling through social media. However, studies have found that turning off electronics a couple of hours before bed will help your body to calm down and prepare for bedtime. But since we live in a technological world, turning your electronics off at least half an hour before bed could make a difference.
8. Don’t eat too late
When you eat late at night, your body does not shut down as it should, as it’s processing the food you ate! Try not to eat 2-3 hours before bedtime. And if you do get hungry during bedtime, eat something light, like a piece of fruit.
9. Go to sleep at the same time
Once you start going to sleep at the same time every night, your body’s internal clock will catch on and eventually anticipate your bedtime at the same time every night.
10. Change to a More Comfortable mattress and pillow
Most notably,check to ensure that your mattress and pillow are not the cause of your sleep disturbance. If so, try to find an affordable mattress that will help you get better sleep.
Final Words on How to Sleep Better Tonight
If you have persistent struggles with sleeping, the general idea is to make lifestyle changes and find natural and holistic ways to sleep better at night without needing any sleeping aid.
If after you have made lifestyle changes and you continue to have difficulty falling or staying asleep, it’s crucial to speak to your doctor about possible medications. These medications have side effects. Nevertheless, getting consistent adequate sleep far outweighs the cons of the medication’s side effects.
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