No one likes a long night of tossing and turning, unable to sleep. Yet for many of us, the secret to a good night’s sleep remains a mystery. However, there are some small changes to your bedtime routine that might help. Here are four important tips to change the way you sleep.
#Tip 1: Create a Soothing Environment
Your bedroom should be your sanctuary. Dim the lights as you unwind and quietly go about your evening routine. Perhaps burn a soothing candle to create a mood of relaxation. Black-out shades, sleep masks, fans, and a faint, white noise can also help sustain a calming effect.
Experts recommend to avoid screens before bed. That means turn off the TV, close your laptop, and power down your tablet. Instead, make your bedtime ritual a time for quiet contemplation, meditation or reading.
#Tip 2: Consider Your Mattress
How long has it been since you bought a new mattress? Is it comfortable? Is it sagging? Does it hurt your back? Is it making you too hot? If it’s been years since you last purchased a new sleep surface, you might want to consider whether it’s time for a new one.
From memory foam to latex, firm to pillow top, there are more options than ever when it comes to finding the perfect mattress to suit your preferences and sleep style. For more information about how to know whether you need a new mattress, go to.
#Tip 3: Watch What You Drink Before Bedtime
Caffeine and alcohol are two of the biggest sleep disrupters. Caffeine, a stimulant, might be a more obvious substance to avoid before bed. However, alcohol can be just as disruptive. Though your nightcap might make you sleepy initially, it can also interrupt your natural REM sleep later in the night leaving you wide awake, anxious, and unable to fall back to sleep.
Better choices include chamomile tea or warm milk. But be careful- drinking too much of anything before bed can cause an unwanted sleep interruption with a trip to the bathroom in the middle of the night.
#Tip 4: Manage Your Stress Level
Stress is likely the biggest culprit for keeping most of us up at night. Going to sleep with too much on your mind just isn’t productive. You aren’t going to be able to resolve any conflicts or get any work done while you’re sleeping.
Unburden yourself by giving yourself permission to postpone stressful tasks until morning. Engage in light-hearted discussion with your family or sleep partner. Or make a list every pressing chore you simply must accomplish tomorrow. The list will still be there in the morning, and you can feel better knowing that you are prepared to handle every item.
Sleep Well Every Night
Everyone has their own methods for falling and staying asleep. Ask anyone, and they will likely share their own tips. Whether it’s switching up your pillows, bringing the air down to a “magic” temperature, or simply going to sleep at the same time every night- find the routine that works best for you. If you still have trouble sleeping, a consultation with your doctor might be in order.