Have you ever got into bed late at night feeling tired and then suddenly felt wide awake? Well, you’re not alone. Although you may be feeling tired before heading to bed, you might tuck yourself in at night and then feel completely overwhelmed by the fact that you can’t go to sleep. Now more than ever, people are feeling stressed during the day from family issues, work and a global pandemic. It’s important to get a good nights’ sleep and not being able to do that can help you feel even more stressed the next day.
Although there isn’t one quick-fix solution to help you get to sleep each night, there are a few things that you can do to help you get a better night’s sleep.
Have a sleep schedule
Having a sleep schedule isn’t just for children. You might be watching Netflix till our early hours of the morning or you might just not ever go to bed and any particular time. But if you have a sleep schedule or a routine that you can speak to each night, you may find that this makes a big difference in helping your body understand that that is the right time to sleep. If you can comma I am to go to bed and wake up at the same time every day. That means waking up and going to bed simultaneously, even on your days off from work. Doing this will help regulate your body clock and then help your body understand when is the best time for you to be going to sleep. Having a sleep schedule may also help to assist you to stay asleep for the whole night.
Exercise each day
An important part of your day should be getting some exercise. Not only will help you for better physical and mental health but exercising each day has been proven to help you get a better night’s sleep. If you’re currently not exercising every day, start small. Start with just 15 minutes a day of some simple exercises that you can do at your own pace. You don’t have to run a marathon to get better sleep at night. It may be as simple as doing a small walk during the day. Would you normally drive your car from work to lunch? Maybe taking a walk through the park on your lunch break can be just what you need to get better sleep. Even better, you could ride your bike to work so that you’re getting your exercise fix when you’re on your way to and from work.
You can also try some strength training which can help build your muscle mass and therefore will also help to give you better strength and improve your weight loss goals. These can be done at the gym or home and can be simple as doing some lunges and push-ups on maybe some squats. If you want to start with something a little more relaxing, do a yoga session. Yoga is a good way to wind down after a long day and you can easily find a video on YouTube to guide you through your yoga session. Yoga can help with deep breathing, stretching and can help reduce your stress levels.
Don’t nap
If you find that you are tired throughout the day, you may be taking a nap. But, taking a nap is not a good idea, especially if you’ve had a bad sleep the night before. Napping may lead to a cycle of broken sleep routines which can lead to disturbed sleep at night and feeling sluggish throughout the day (unless you take another nap the next day!). Although it is tempting to have a quick sleep in the afternoon, it is best to try to stay awake until it is time to go to sleep and get into a routine each day to help avoid feeling tired. Having a sleep later in the day may lead to you staying up longer at night which is only going to help you to feel tired.
Getting a good night’s sleep will help you to be at your best throughout the day. Getting a night of good sleep will help improve your energy levels and help you to concentrate whilst at work or play. These tips may help you to feel more refreshed each morning but you can also help improve your sleep by turning off mobile devices and electronics before going to bed, having a dark room and ensuring your room is at the right temperature. You don’t want to be too hot or too cold and keeping your room dark will help your body to establish a better sleep routine.