For many people, a good night’s rest is somewhat equivalent to a dice toss — you’re never quite sure what you’re gonna get. Falling asleep and staying asleep doesn’t always happen like we want it to, but we at least need to make sure we’re doing everything in our power to sleep successfully.
If you’re struggling with your sleep, why not take some time to celebrate National Better Sleep Month this May by following a few simple tips that we think should help you snooze better? There’s no better time than the present to put some healthy sleeping habits in place! Here are 5 sleep hygiene tips on how to fall asleep and stay asleep.
1. Avoid Food And Alcohol Before Bed.
Eating before bed keeps your digestive system working while your body is trying to relax, which is a bit counterproductive to falling asleep. Meanwhile, alcohol will inhibit restorative sleep. More than anything, make sure to avoid sugary, acidic, caffeinated, or difficult to digest foods (this includes cereals, bars, chocolate, garlic, and meats, among other foods) before heading to bed.
2. Make Yourself A Routine.
Following the same bedtime routine every night will help your brain and body recognize when it’s time to sleep. This can include brushing your teeth, taking off makeup, moisturizing, reading a book, or taking a warm bath. Our bodies respond well to routines so it’s likely that if you do it every night, you’ll soon start to fall asleep better.
3. Focus On Relaxation.
Many times, when we’re trying to fall asleep we focus too much on just “falling asleep” and instead we end up feeling more alert than ever. That’s because in order to fall asleep we simply have to relax our mind and our body. So instead of trying to fall asleep, just try relaxing as much as possible and entering a meditative state, you’ll fall asleep before you know it.
4. Keep Your Bedroom Cool.
When we sleep, our bodies like to stay cool. In fact, our bodies heat up by a few degrees when it’s time to wake up, so if it’s hot during the night, we’ll probably wake up. Keeping your room temperature anywhere from 60 to 70 degrees will ensure you fall asleep and stay asleep.
5. Maintain Good Sleep Hygiene.
If you’ve never heard of “sleep hygiene,” what the term refers to are the practices that allow you to sleep well. This could be keeping fresh sheets and a clean, fragrant room, or making sure the fan is on and it’s nice and dark. These little things go a long way towards preparing your mind and body for rest.
Falling asleep and getting a good night’s rest shouldn’t have to be a regular ordeal. Try out these sleep hygiene tips during this National Better Sleep Month and see if they work for you. If you’re still having trouble falling or staying asleep then it may be time to consider visiting our sleep center for a sleep research. To book an appointment, contact us!