There are not you. Studies show that more than a third of Americans have trouble sleeping. But why?
There are too many reasons to count. Maybe you are looking forward to a big test tomorrow. You could stay up to watch Netflix binge too long. For some, however, there seems to be no logical reason why sleep eludes them.
Whatever your reason for being awake, you are exactly right. These are ten of the best ways to help you sleep like a baby .
1. Get up and do something else.
Flickr / Peter M
This may sound paradoxical, but if you are not asleep after trying for about 20 minutes, you will not make you any favors by hanging in bed Get up and walk around. Read a little. Do something to take your mind that you can not sleep ... and then try to sleep again. This is a good way to eliminate any lingering stress that could hold you.
2. Stay away from screens before bedtime.
Flickr / Japanexperterna.se
This is going to TVs, smartphones, tablets, and everything else with a glossy screen. Even Kindles are bad for you. Why? The light emitted by these screens can actually reduce the production of melatonin, which is what your brain produces to help you sleep. The researchers also suggest that light interferes with circadian rhythms in your brain. You can tricking you into thinking it is daytime!
3. Go to bed at the same time each night.
Flickr / Andrew L. Bell
We all like to stay a little later on the weekends, but we did more harm than good. At the time of consistent bedtime keeps your internal clock in check. This may seem like a strict routine, but it can dramatically improve your sleep experience.
4. Change your sleep position.
Flickr / Anne Swoboda
your sheets are uncomfortable? Your mattress is terrible? No wonder you are not asleep! After all, how do you sleep when you sleep on something causes you discomfort? Evaluate your bedding and make changes if necessary. (This will also give you an excuse to splurge on some Egyptian cotton sheets. Just saying.)
5. Use your bed only for the intended purposes.
Flickr / Iryna Yeroshko
Of course, breakfast in bed is nice, and playback on your pillow looks fun, but these activities could get between you and sleep a good night. The more you do in your bed who is not related to sleep, the more it will be for you to transition into sleep. Only use your bed for sleep and sex.
6. Try taking a melatonin supplement.
Flickr / Ged Carroll
We've all been there. You start a Netflix binge, and before you know, it's 4:00 and you need to be at work in five hours. Because your internal clock is off, melatonin production in the brain is delayed, hampering your ability to sleep. Fortunately, you can buy a natural melatonin supplement to try to reset the clock. Before you do, it is best to talk to your doctor.
7. Blow stress on the sidewalk.
Flickr / Seniju
This might be easier said than done, but try to resolve any existing conflicts, internal or other, before going to bed If you are stressed or mad about something, consider playing the devil's advocate with yourself to calm your nerves. If you and your significant other are in the middle of an argument, an attempt to rationally resolve the conflict before hitting the hay. Many have found that writing their concerns in a newspaper before trying to sleep is a useful practice. Stress is almost guaranteed to keep you up at night, so do yourself a favor and try to remove all obstacles stressful before you go to bed.
8. Take deep breaths.
Flickr / Michael Bentley
slow, deep breaths might sound like they belong to the doctor's office, but they can really help relax. Breathing techniques usually work well enough in the sleep department.
9. Wiggle your big toes and count backwards from 1000.
Flickr / pixel Addict
This is by far the goofiest thing you've ever heard, but it works. I had debilitating insomnia problems for years, and finally learned this trick from a friend of mine yogi. Get in bed, close the blinds, turn off the lights, and slowly wiggle your big toe while counting backwards from 1000 in your head. This technique can help you get into a meditative state of mind.
10. Take part in a sleep study.
Flickr / Frankie Leon
Talk to your doctor about a sleep study. There are probably a medical center near you to help you know exactly why you do not sleep. All you need to do is spend a night or two in their comfortable facilities connected to a series of machines. Doctors monitor your progress from another room. Before you commit to a given sleep center, be sure that their physicians have practices in place to assess insomnia. Some sleep centers focus on issues such as sleep apnea and insomnia afterwards, which will not help you.
If you still experience persistent problems with sleep, it is best to consult a doctor before introducing new methods to your sleep routine. If you have too much stress keeping you awake, consider talking to a professional mental health to learn more about the life of a life without stress and relaxing. Ultimately, all the positive steps you are taking can help you achieve your goal of getting a good night.
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