Sleep is a vital function that allows your body and mind to relax and recharge, allowing you to regain the energy that you need for the following day. Healthy sleep keeps your body healthy so that you can avoid colds and the flu while promoting proper brain function. Sleep is something that busy parents don’t get enough of and something that we all need. If you’re having problems sleeping, here are a few tips to get you sleeping again.
Build a routine
Getting your body in the habit of sleeping by building a routine can help you fall asleep faster and stay asleep throughout the night. A routine can alert your body and mind about when it’s time to start winding down for the night so that you can hit the sheets and fall asleep quickly.
If you’re someone who enjoys sleeping late on the weekends, you could be ruining your sleep by not having a proper routine. Instead, make sure to go to bed and wake up at the same time every single day so that your body knows when it’s time to be awake and when it’s time to be asleep.
Upgrade your blankets
The blankets that you sleep with at night can also impact your sleep quality. If your blankets are too warm, you might wake up in the middle of the night because you’re too hot. If your blankets aren’t heavy enough, you could wake up because you’re too cold. Regulating your body temperature with the proper blankets is key to a good night’s sleep.
At the same time, the weight of your blankets can affect your sleep. A soft weighted blanket can keep you comfortable without overheating your body.
Monitor your sleep
Tracking your sleep can help you get a better understanding of the way you sleep and the things that affect the quality of your sleep. Make sure to pay close attention to the things you do before bed so that you can determine what things keep you up at night or have you tossing and turning at night.
You might also want to keep a journal nearby so that you can write down the things that appear to affect your sleep both positively and negatively. You might find that something like reading before bed helps you fall asleep faster and stay asleep longer while watching television has the opposite effect.
Drown out the noise
While you can ask your family members and housemates to turn down their music and televisions at night, there are some sounds that you can’t control, like street traffic. Noises that come at random can disturb your ability to sleep and can even wake you up out of deep sleep in the middle of the night. A noise machine can drown out all of the other distracting sounds by providing you with white noise that’s proven to promote relaxation.
Eating too much before bed can stop you from falling asleep due to discomfort. If you eat dinner late at night, consider eating lighter meals so that your body feels comfortable. You may also find that some foods affect how you sleep. Some people are sensitive to spicy foods that can keep them up late at night.
Many people use caffeine throughout the day to stay alert and awake. Unfortunately, no matter what time you had your last cappuccino, you could be suffering the consequences of too much caffeine at night. While you may feel tired when you go to bed, caffeine will make you feel restless and, in some cases, anxious.
Exercising throughout the day can help you get rid of excess energy, promoting better sleep. Unfortunately, some people find that exercise too close to bedtime keeps them up because they have more energy immediately after their workout and feel more alert. If this is the case for you, try exercising earlier in the day. If you can’t, try a relaxing type of exercise like yoga at night so that you can begin calming down in the process of getting ready for bed.