Everyone experiences some level of insomnia on occasion. In fact, it’s perfectly normal to have trouble falling asleep, especially if you have personal issues. Below, we will discuss some of the best expert recommended bits of advice for getting to sleep faster!
- Let Natural Light In
One of the best ways to get your mind and body ready for bed is to let natural light stream through your windows. We all have an internal clock, or circadian rhythm as science refers to it. Letting natural sunlight stream into your bedroom allows your body to go through its natural processes. More often than not, soaking up direct sunlight will help you wind down for bedtime.
- Avoid Mobile Devices
We’re all guilty of doom-scrolling Facebook or checking out headline news before heading off to bed. Unfortunately, doing so can also impact how well and how much you sleep at night. If you tend to suffer from anxiety, it’s best to stay away from the Internet before bedtime. It can make sleep harder to come by while also allowing your mind to wander towards negative events.
Experts agree that you should aim to turn off all mobile devices two hours before bedtime. This gives your body and mind plenty of winding down time.
- Eating Right Helps
Getting balanced nutrition is also a key factor in ensuring your body produces enough serotonin, which is the sleep hormone responsible for getting you to sleep. In order to get a restful night’s sleep, experts have agreed that complex carbs are a good way to increase serotonin production. These carbs include whole-grain bread and pasta, turkey, chicken, nuts high in healthy fats, decaf tea, and warm milk.
- Put Sleeping Pills Aside
It’s okay to use sleeping pills you get over-the-counter on rare occasions. However, to ensure your body stays healthy, it’s much better to try cognitive behavioral therapy for insomnia. CBTI is actually safer and more effective than any sleeping pills you can try, and fortunately, there is an online program you can do yourself!
If you do need a sleeping pill, especially for a big event ahead, make sure to use them responsibly. For example, don’t try them for the first time before a big event. It’s also important to use them sparingly and avoid becoming dependent on them for sleep. If insomnia is an ongoing problem for you, make sure to get in touch with your primary care provider for help.
- Avoid Long Naps
Long afternoon naps may seem like the best way to counteract a lack of sleep, but it can make it harder to function later on. Rather, limit your naps to no more than 15-minutes per day. Having short naps will enable you to quickly spring into action the moment you wake up. Ultimately, too many long naps can cause you to lose a sense of time and will result in feeling even more groggy and tired the next day.
- Get Comfortable
It sounds obvious but it is often something that is overlooked. If your bed is uncomfortable you will not be getting the restful sleep that you need. Even when you are asleep you may be unable to achieve a deep restorative sleep. Read plenty of reviews and consider investing in a new bed and mattress. Be sure to read both the good and bad reviews like these Sleep Number bed technology complaints, in order to figure out the best choice for you.