Getting enough sleep at night is crucial for your health and wellbeing, but sometimes it seems like it’s impossible to get a full eight hours. Anxiety, an uncomfortable sleeping environment, and other issues can keep you tossing and turning all night, leaving you exhausted the next morning. However, with a few small tweaks, you can optimize your sleeping schedule and get back on track.
Distract Your Mind
For a lot of people, anxiety is what is keeping them awake all night long. Worries about money, work, and family can rob you of the precious hours you need, but it’s hard to refocus your mind when you’re just lying in bed. Some find it helpful to jot down their concerns in a journal before hitting the sack, as putting their thoughts down on paper can get it out of their mind. Others find that immersing themselves in a relaxing book or podcast can help distract them and help them feel drowsy. Try out a few different methods until you find something that works well for you.
Change Up Your Environment
If you’re unable to sleep because you’re physically uncomfortable, you might need to alter your bedroom to get the rest you require. Warm temperatures can make for a sweaty sleep, so change out your bedding and nightclothes with the seasons, and make sure your thermostat is set a little lower at night as well. If your mattress is old, look for the signs that you could need a new one. Mattresses should be replaced every 7-10 years, so if yours feels lumpy or saggy in certain spots, it might be time for a change.
Occasionally, despite your best efforts, you may need a supplement to help you drift off at night. Melatonin is a popular choice, as it helps to reset your circadian rhythm. When taken 30 minutes before bed, it will help you feel just drowsy enough so that you’ll fall asleep easier. Valerian root and lavender are two other popular options that can assist with insomnia and should be taken as directed. Magnesium is often touted as a calming supplement as well. However, be sure to research the proper form to take, as certain kinds can also cause intestinal distress.
Going through life feeling exhausted is no way to live, so try distracting your mind, changing up your environment, or taking supplements. By finding the right method,, you’ll soon be on your way to nighttime bliss.