Develop A Bedtime Routine
Routines help condition our bodies to what we should be doing at different times of the day. Having an established bedtime routine trains your body to fall asleep faster and stay asleep longer, increasing the chances that you will get 8 hours of sleep each night. Your bedtime routine should involve a relaxing activity, like a hot shower or reading wrapped in a blanket, before laying down at a set time and setting your alarm clock to wake you at a set time.
Slow Your Mind
Many people have trouble sleeping at night because they are thinking about all the things that need to be done the next day. They spend the time they should be sleeping going over scenarios in their mind and trying to think of solutions for problems that haven’t even occurred yet. Machines that create soft, subtle background noise may help you take your mind off of your concerns and slow your thinking enough that you can relax and go to sleep.
Make Yourself Comfortable
You will always have trouble sleeping if you are uncomfortable. Your mattress should be supportive and soft enough for you to lay on for hours. Your pillows should be firm enough to keep your head slightly elevated above your body. Most people report being more comfortable when laying on their back or their stomach. Side sleeping puts pressure on the shoulders and hips, which can lead to tossing and turning at night.
Humans are conditioned to want to be asleep when it is dark and awake when it is light. Avoiding light in your sleeping area when it is time to sleep will help you fall asleep faster and stay asleep longer. The blue light emitted from electronic devices such as televisions, laptops, e-readers, and smartphones is designed to activate areas of the brain, making it hard for you to fall asleep, so avoid these items close to bedtime.
Drink A Glass Of Water
Many people wake in the middle of the night because they are too hot or they have heartburn. Drinking a glass of water before bedtime can alleviate both of these issues. Drinking cool water lowers your body temperature and provides the hydration your body needs to repair itself during sleep. The water will also reduce the strength of the acid in your stomach, reducing the chances that heartburn will strike in the middle of the night.