Its not fun struggling to get a good night’s sleep. Rolling, tossing and turning in bed. Here are five great tips to help you get better sleep starting tonight!
1. Make a sleep schedule and stick to it
Set aside no more than eight hours for sleep. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Go back to bed when you’re tired.
Don’t go to bed hungry or stuffed, avoid heavy or large meals within a couple of hours of bedtime. If possible, look to avoid nicotine and caffeine — and alcohol deserves caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.
3. Avoid daytime naps
If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. Long daytime naps can interfere with nighttime sleep.
4. Include physical activity and time outside in your daily routine
Spending time outside every day is important as your body uses daylight to help regulate your circadian rhythm. Regular physical activity can promote better sleep, by making it easier to fall and stay asleep. Be careful to avoid being active too close to bedtime, as this may keep you awake.
5. Manage your stress
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow. Nighttime tinctures, like those from Being Hemp, that contain Melatonin can help you to relax your mind and muscles.