Do you struggle to fall asleep at night? Are you tired of tossing and turning in bed? Sometimes, it can be difficult to wind down after a long day and get your brain to shut off. Fortunately, there are a variety of methods you can use to make yourself tired and get a good night’s sleep. Here are 10 fail-proof ways to make yourself tired:
1. Establish a bedtime routine
Establishing a bedtime routine is an excellent way to help your body and mind prepare for sleep. It could include activities such as a warm bath or shower, reading a book, listening to soothing music, or practicing meditation or deep breathing exercises.
2. Avoid caffeine and alcohol
It’s common knowledge that caffeine can keep us awake, but did you know that alcohol can disrupt sleep as well? Avoid consuming caffeine and alcohol before bed to increase your chances of falling asleep faster and staying asleep throughout the night.
3. Exercise regularly
Regular exercise has numerous health benefits, including improving sleep quality. However, it’s important to note that working out too close to bedtime can have the opposite effect. Aim to finish your exercise routine at least a few hours before you plan on going to bed.
4. Avoid screens before bedtime
The bright light emitted from electronic devices can suppress melatonin production and disrupt our natural sleep-wake cycle. Try turning off screens, including smartphones, tablets, and computers, at least an hour before bedtime.
5. Create a comfortable sleep environment
Your sleep environment can significantly impact the quality of your sleep. Ensure your bedding and pillows are comfortable and supportive, and that your bedroom is cool, dark, and quiet.
6. Avoid large meals before bedtime
Consuming large meals before bedtime can lead to indigestion, making it difficult to fall asleep. Try to eat a light evening meal at least a few hours before bed.
7. Try aromatherapy
Aromatherapy, or the use of essential oils, can promote relaxation and improve sleep quality. Lavender, chamomile, and bergamot are excellent options to try.
8. Use a weighted blanket
Weighted blankets have been found to reduce anxiety and improve sleep quality in some individuals. These blankets typically weigh between 5 and 30 pounds and can provide a comforting and calming effect.
9. Practice progressive muscle relaxation
Progressive muscle relaxation involves tensing and then relaxing specific muscle groups to promote relaxation throughout the body. This technique is an effective way to reduce tension and prepare for sleep.
10. Consider consulting with a healthcare professional
If you continue to struggle with sleep despite trying these methods, it may be worth consulting with a healthcare professional. They can help identify any underlying sleep disorders and provide additional tools and treatments to improve sleep.
By incorporating these methods into your routine, you can improve your chances of getting a good night’s sleep. Remember, quality sleep is essential for overall health and wellbeing, so take the time to prioritize your sleep needs.
Frequently Asked Questions
Is it bad to stay up late?
Staying up late occasionally is not typically harmful, but consistently getting inadequate sleep can lead to a variety of health issues, including difficulty concentrating and an increased risk of chronic illnesses.
How many hours of sleep do adults need?
Most adults need between 7 and 9 hours of sleep per night to function optimally.
Can naps make it harder to sleep at night?
While napping can be beneficial, particularly for individuals who do not get adequate sleep at night, it can make it more challenging to fall asleep at night. Try to limit naps to 20-30 minutes to avoid disrupting nighttime sleep.
Is it better to sleep with or without a pillow?
While it ultimately comes down to personal preference, most individuals find that sleeping with a pillow supports their neck and improves sleep quality.
What is sleep hygiene?
Sleep hygiene refers to the practices and habits that promote healthy sleep. This includes maintaining a consistent sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a comfortable sleep environment, among others.
- American Academy of Sleep Medicine (2020). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 43(6), zsz203. https://doi.org/10.1093/sleep/zsz203
- Mohammadbeigi, A., Soleimani, A., Khoshnevisan, M. H., & Hasanpour-Dehkordi, A. (2016). The effect of aromatherapy on sleep quality of elderly people residing in a nursing home. Journal of clinical and diagnostic research : JCDR, 10(11), KC01–KC04. https://doi.org/10.7860/jcdr/2016/19916.8893
- Weighted Blanket for Adults. (2021, March 22). Retrieved October 14, 2021, from https://www.sleepfoundation.org/weighted-blankets