Tips On How To Sleep Through The Night

/ by

Are you tossing and turning in bed? Or, are you getting up every hour to relive yourself? Or, do you stare at the ceiling or the clock wishing you could just close your eyes and sleep?

In this study from the CDC, more than 25% of us are not getting enough sleep each night.

Insufficient Sleep Is a Public Health Problem

Hopefully, your issues can be addressed with small changes to your lifestyle. Simple little changes that can help you stay in bed and get a good nights sleep.

Some changes like these:

Drink smart

help sleeping at nightThe things you drink during the day could be impacting your sleep significantly. How much caffeine do you consume each day?

Did you know that caffeines effects generally last 4-6 hours? So, that espresso after dinner may have a greater impact than you thought.

Try to limit the amount of liquid you consume at least 2-hours before you turn in. This will lessen the chances of bathroom breaks in the middle of the night.

Work up a sweat

Sleep and exercise are the miracle drugs for us humans. Get regular exercise to get your body working more efficiently. And, to tire you out for the night to come.

A bout of exercise in the evening may rejuvenate you and keep you up, so it best to get your workout done in the morning or the afternoon. That is unless you push yourself in the evening so hard that you are too tired to do anything else but sleep.

Wind down

Train your mind and body to prepare for sleep. This could be a bout of yoga or relaxing stretches, a nice warm bath, a cup of chamomile tea, or whatever else you can do each night to signal your mind and body that it is time to wind down.

If you find yourself laying in bed still waiting for sleep to come, get up and do something relaxing until you get tired. Don’t lay in bed for more than 20 minutes waiting to fall asleep. Read a book or do some stretches, but do not grab your electronic devices. They give off a light that helps signal the brain that it is morning time.