Not everyone can get to sleep easily at night. Some people toss and turn for hours, trying fruitlessly to sleep. No matter how many sheep they count or what tricks they use, it just doesn’t work. But are they doing it right? Here are a few things you can do to sleep better every night:
Get in a Late Night Workout
This may seem counterintuitive, but the truth is that a late night workout can help you to get in the mood for sleep. Exercising 90 minutes before going to sleep will help to lower cortisol levels, push your body to the point of exhaustion, and get you ready for a night of rest. Your body will have a much easier time recovering thanks to your sleep, and you’ll be more likely to fall asleep thanks to your exhaustion.
Turn Down the Tempo
If you try to go to sleep while listening to music, you may find that the music keeps you up. Anything that has a faster tempo than the beat of your heart could cause your body to speed up. The smart thing to do is listen to music with a slow tempo, as that will help your heart to slow its beating. Listening to soothing instrumental music or music with the sounds of nature can make it easier for your body to relax, soothing you into a peaceful night of rest.
Distract Your Mind
Do you have a head filled with all sorts of ideas, thoughts, worries, and problems? Most people do after a long day of work, family, and stress. One of the best ways to get to sleep more easily at night is to do something that takes your mind off of your problems. Reading is one of the best activities to distract yourself, and you’ll find that reading naturally gets you in the mood for sleep. You can also use visualization techniques to shut off your active mind when trying to sleep. Anything that’s soothing and self-hypnotic can work!
Ignore the Clock
Yes, it may be WAY past your bedtime, but thinking about how late it is or how little sleep you’re getting isn’t going to help! All it’s going to do is stress you out even more, which will further affect your sleep negatively. Thinking about how much sleep you’re going to get is just going to increase your anxiety, making it harder to get to sleep. Cover the clock so you can’t see it, and try to sleep without worrying about how many hours.
Have you ever noticed that blowing bubbles (like you used to as a child) helps to relax you? That is because blowing bubbles is a deep breathing exercise, and anything that gets you to take big, deep breaths is very relaxing. Deep breaths oxygenate the body, which helps to lower your blood pressure and slow your heart beat. If you’re having trouble sleeping, try taking deep breaths. Count to 5 on the inhale and 5 on the exhale. It is a form of self-hypnosis that will help you to relax and take your mind off your worries or stressors, getting you in the mood for sleep.
Write it Down
Want to avoid the stress of worrying about something you need to do? If your mind is racing with all the things you can’t forget, get up and write it down. This will take the worry off your mind, and you’ll have a much easier time drifting off to sleep–or staying asleep once you’ve nodded off!