How to Sleep When You Can’t: Tips and Tricks for Better Rest

Sleep is a necessity for our physical and mental well-being. However, it is not uncommon to have trouble falling asleep or staying asleep throughout the night. Insomnia affects millions of people every year, making it one of the most common sleep disorders. This can lead to daytime fatigue, restlessness, irritability and even depression.

If you’re struggling with getting enough shut-eye at night, we’ve outlined some helpful tips in this blog post that may help improve your quality of sleep.

Create a Relaxing Sleep Environment

Creating a calm and relaxing environment before bed can significantly impact your ability to fall asleep quickly and stay asleep through the night. Here are some things you can do:

Reduce Noise Levels

Noise levels play an essential role in affecting how well you sleep at night. Loud noises like traffic or construction work outside your window can keep you up all night long! Consider using earplugs or noise-cancelling headphones if outside noise is too loud.

Make Your Room Darker

Create an environment where there’s no light streaming through windows since light stimulates our brains into thinking its wake-up time! Install blackout curtains which block out any external source of light altogether.

Keep Your Bedroom Cool

Research shows that keeping cool temperatures between 60-67°F (15-19°C) helps promote deep REM sleep by slowing down brain metabolism. Invest in comfortable breathable sheets made from natural fibers like cotton or bamboo, so they don’t trap excess heat around your body while sleeping.

Develop A Bedtime Routine

Establishing a bedtime routine could be another excellent way to signal your mind that it’s time for bed; this helps create space for relaxation which transitions us from being active to restful mode both mentally and physically.

Here are some activities you can incorporate in your bedtime routine to help you relax:

Read a Book

Reading is a great way to wind down and prepare yourself for sleep. It distracts the mind from any anxious or racing thoughts that could be keeping one awake.

Listen To Soothing Music

Music has been shown to have therapeutic effects on our minds and bodies. Create a playlist of soothing music, preferably without lyrics, as they might keep you awake instead!

Limit Your Exposure To Electronics

Most people spend an average of 11 hours per day using electronic devices; these include smartphones, laptops or television screen time. The blue light emitted by electronics can suppress melatonin production making it harder for us to fall asleep at night.

Here are some ways we can limit our exposure to electronics:

Invest in Blue-Light Blocking Glasses Conclusion

Getting good quality sleep is vital for overall health and well-being. Developing healthy habits around bedtime routines combined with creating an optimal sleeping environment along with limiting exposure from electronic devices is key! Remember that everyone’s needs are different- so find what works best for YOU!