What is a good night’s sleep worth to you? If you are struggling, check out these 4 tips to help you sleep better.
Do you ever struggle falling asleep at night? I actually just had this conversation with my sister-in-law the other day. We were comparing the methods we prefer to help us fall asleep and found out we have both used the “counting sheep” method in the past. We came to the conclusion that it never worked for us, because our brains decided to name all the sheep and do things like make up conversations for them to have in line while waiting to jump.
Our situation may be a little weird, but I guarantee you others are out there! Others whose brains can’t stop spinning because of a long and hectic day. Others who would sell their souls, if it meant they could fall right to sleep and stay sound asleep through the night. Doesn’t that just sound flat out nice? I think so, too! Take a look at my 4 tips for helping you fall asleep and stay asleep!
1. Move the Phone
I didn’t say get rid of your phone or turn it off – all I said was move it. In the middle of the night, even though you may have your phone volume down, it still has the ability to vibrate or light up. This interrupts our brains for sending us into the deep sleep called REM sleep. Most commonly, the average person has their phone light up in the middle of the night over 12 times! Between social media app notifications, emails and text messages, your phone is going to be lighting up through the night. So instead of keeping your phone right under your pillow or in roll over reach, set it face down across the room. Not only will you not see the light ups, but in the morning when it’s time to wake up you will be forced to actually get out of the bed to turn the alarm off! You will be much less likely to press snooze and crawl back in bed.
2. Take Some Breaths
I’ll be honest, when I first heard this method I thought it was weird and a little ridiculous. I was also a kid and couldn’t be told anything, but that is another story for another day. My dad taught me that if you take big, deep, slow breaths, in through your nose and out through your mouth, that you will be asleep in no time. This method forces your brain to concentrate on your breathing patterns and relaxes your body. By relaxing your body, your nerves aren’t so tight and you can then fall right to sleep! Ironically, this is now my preferred method of falling asleep.
3. Eat a Light Dinner
This may seem backwards from what you have heard in the past, but hear me out first. Yes, eating a big heavy meal will definitely make you tired, but it will also give you some trouble in the middle of the night. It could be stomach pains, bathroom breaks or headaches – it varies. But none the less, eating a heavy, greasy, fatty or super sweet meal before bed is going to cause you to experience a night of not-so-solid sleep. Eat a light and healthy dinner with fiber before bed. Fiber rich foods help keep you full and when you stay full of the right foods, you will sleep much more soundly!
4. Go to Sleep Earlier
I know you have probably heard that if you put a baby to bed earlier, it is more likely to sleep through the night. That’s actually true for us grown people as well! By getting in the habit of going to bed really late, it throws off our internal clocks. By just going to bed at 1:30am a couple of times in a row and getting up at 6 or 7 for work a few hours later, it can really throw you out of whack. More than likely if someone offered to pay you a million dollars to go to sleep early after being on that kind of a sleep schedule, you wouldn’t be able to do it. If you can get into bed between 830 and 930 each night, you will feel much more energized through the day and you won’t struggle shutting your eyes at bedtime!
What do you think? Are those tips worth a shot? Give it a chance by trying each of them this week. You are bound to have at least one of these methods work wonders on your sleeping abilities. You never know who else could be in the same boat; share these tips with your friends and family to make their lives easier!