6 Sleep Remedies For When You Can’t Sleep
We all know how it feels to not get enough sleep – you’re grouchy, tired, and easily frustrated. But those surface effects aren’t the only impacts. Insomnia and poor-quality sleep can also negatively impact your ability to remember things and can keep your body in a state of fatigue. Luckily, there are many strategies you can use to get a better night of sleep. Below, we’ll explore some of the best ways to get better quality sleep. (Image Credit: Pixabay/Pexels)
Tip #1: Investing in a comfortable mattress and bedding
If your mattress is sinking in the center or showing other signs of wear, it could be time to get a new mattress. You have plenty of choices when it comes to finding the mattress of your dreams: from hybrid to memory foam to innerspring.
One of the most popular types of mattresses available today is memory foam. Memory foam mattresses offer comfortable support but can be hot. If you go the memory foam route, make sure you choose one that is made from cooling materials.
Another great addition to your bed is a weighted blanket. Weighted blankets provide comforting pressure that mimics deep pressure touch therapy. Users who sleep with a weighted blanket can get the benefit of stress relief and anxiety relief, two major obstacles to getting a good night of sleep. Weighted blankets can also help those who deal with ADHD or restless leg syndrome.
Tip #2: Creating a bedtime ritual
A bedtime ritual is a great way to signal to your body that it’s time to sleep. Your ritual should be customized to you, whether that means you take a bath before calling it a night or taking ten minutes to meditate. Whatever you do, try to practice the same ritual every night so your body starts taking cues from your behavior and environment.
Tip #3: Avoiding light pollution and blue light
When your room isn’t dark enough, it can inhibit your body’s ability to get into the deepest levels of sleep. In turn, your body doesn’t get the restorative rest it needs to thrive. To avoid this, invest in blackout curtains that cover your room in restful darkness.
Another type of light you should avoid is blue light. Try to avoid staring into your phone before going to sleep, because the blue light from your electronic devices interrupts your circadian rhythm.
Even those power and status lights can impact your sleep. However, you can cover those blinking lights with light-blocking stickers.
Tip #4: Exercise during the day
Don’t feel sleepy at night? One of the best ways to combat this is by getting adequate exercise during the day. Exercise helps to tire you out so you can sleep more deeply at night. If you hate running or other types of exercises, just start by walking around the block every day and build from there.
Tip #5: Avoid caffeine and stimulants
Did you know that caffeine and stimulants can affect your body for around 6 hours after consumption? Think carefully next time you reach for coffee or tea before bedtime!
If you drank caffeine too late, you can try to drink a calming chamomile or lavender tea to try and calm your body and combat the caffeine’s effects. You can also use CBD to help calm you down. CBD capsules are known for their convenience and can help you get to sleep more easily.
Tip #6: Keep your room cool
Research has proven that a cooler room is ideal for better sleep. This is because your core temperature must drop by a certain amount in order for you to sleep properly. If you find yourself too hot at night, it might be worthwhile to invest in a fan or
Conclusion: Getting your best sleep ever
When you can’t sleep well, your entire life can be negatively affected. You might feel more tired, grumpier, and less enthusiastic about daily life. Luckily, there are ways to ensure that your sleep at night is restful and restorative. Start by evaluating your sleep environment and checking to see if there is excess light pollution. You should also make sure that your bed is comfortable and supportive.
Then, you can turn your attention to your behavior. Avoid caffeine, blue light devices, and alcohol before you turn in for the night. Consider drinking a calming tea like chamomile or lavender-based teas to help relax your mind before going to sleep. With these tips, you can get your best sleep ever.