Many of us have been there. Having to toss and turn trying to fall asleep. Shifting your legs in and out of the duvet trying to find a comfortable position only to end up grabbing your mobile device and giving up.
The inability to get a good night’s sleep isn’t uncommon. Unfortunately, many people throughout the world are faced with the very same dilemma each night. Whether your inability to sleep is a direct result of stress, having an irregular working schedule, or because you have insomnia, there are things you can do to remedy it.
Throughout this article, we will be going over some of the top tips that should help you get the perfect night’s sleep for a much more pleasant morning.
Tip 1: Creating The Perfect Night-Time Retreat
A busy bedroom is not a place that is going to be conducive to falling asleep quickly nor staying asleep. Because every person spends around 1/3 of his/her life sleeping and in the bedroom, you will want to ensure that you are making it as conducive to achieving the best night’s sleep as possible.
Having a clean and organized room is one of the best ways to ensure that you have an environment that is much easier to fall asleep in. There have been numerous studies that showcase how much having a disorganized room can disrupt one’s ability to not only fall asleep but to remain asleep.
Cleaning Your Bed Room:
– Have a “To-Do” list
Use your list to ensure that you can maintain focus on every task.
– Bring in extra hands.
If you will be deep cleaning your bedroom, you will want to get all of the tools, equipment, and cleaning solutions that can help you do so.
– Use Music
When you are cleaning, you can make the entire task much less painful and much more relaxing by playing your favorite music or by listening to your favorite podcast.
– Open Your Blinds
Instead of cleaning in the dark, try to open up your blinds and even your windows if it’s nice out. That way, you will be able to elevate your mood through exposure to sunlight.
– Get Boxes Ready
When you are looking to clean your room, you should have plenty of boxes ready for things to put in storage. If you are a known hoarder, you’ll likely be throwing away a lot of things. Give yourself a reality check. Do you really;y need to keep that ghastly Christmas scarf from 10 years ago? No, you don’t.
– Reward Yourself
Once you’ve spent the necessary time de-cluttering, you should reward yourself with a break. That way, you will be able to continue to give yourself something to work towards and you will have the motivation to finish what you started.
Tip 2: Relax Your Senses
A lot of studies have shown that essential oils have proven to be effective at lowering your blood pressure levels and settling any jitters or nerves you have. Because of this, you can look into buying a diffuser and using essential oils like lavender oil to get yourself in the position to achieve a good night’s sleep.
Tip 3: More Twain, Less Twitter
Do you find yourself checking for your phone and your social media accounts if you are unable to fall asleep within 15 to 20 minutes of lying down? If so, you will want to change your habits. Instead, you should be looking to avoid any devices that emit blue light at night. Instead, when you can’t sleep, reach for a good ol’ fashioned book. That way, you will be able to get yourself to fall asleep much easier without having something artificially keeping you awake.
Tip 4: Sweet Dreams
Are you laying on a mattress that isn’t comfortable? Is your mattress older than anything else in your room? It might be time to make an upgrade. Your mattress is an investment that you should be looking to make. It should provide you with optimal comfort and support. Take a look at these Therapedic mattress reviews. Try to find a good mattress and always replace it every 8 years or so for the best results.
Tip 5: Feel The Tension
Those who suffer from anxiety find progressive muscle relaxation works. It helps in theory by directly reducing tension and by blocking anxiety through the relaxation process.
This can be very effective and even simpler to accomplish. If you think it would help, you can add it to your nighttime routine. Simply tense your toes and work up towards your neck and head. You can rest for 30 seconds and continue doing it on repeat until you’ve been successfully relaxed.