I am a primary school teacher that is very passionate about the arts and creativity. I enjoy writing about different events to show how people can make the most out of their life.
Published November 22nd 2012
Everyone wants to have a good night's sleep but as we get older, we seem to lose touch with how to do it. You would think that it would get easier, but with the world putting so much pressure on long hours in jobs and getting high grades in school, it is no wonder that we go to bed with so much worry and over-excitement.
Getting a good night of sleep is a very important thing to get the hang of in order for your energy levels to be high enough the next day. When your body gets the right amount quality sleep, you'll find yourself to be automatically more energized and productive throughout the day.
A good night's sleep can be prepared for in advance, and giving your brain a signal to sleep by gently lowering its activity levels and reducing the noise, light and temperature will help your body to know that it is nearly bedtime. When you start to feel tired, just let your body drift. Recognize your individual signs of tiredness and do not try to fight them.
I make it sound so easy don't I? But with the tips below, you are sure to be able to try and combat this overwhelming problem. Some experts say that making a bedtime ritual where you stick to the same routine every night, like reading a booking then brushing your teeth, before you actually go to bed could help you sleep pattern. Here are some more in depth ways that will help you to find your bedtime routine.
1.Avoid looking at a screen before you go to bed. It stimulates your mind so it becomes more difficult to fall asleep.
2. Reading a book right before bed is a great way to fall asleep. It's very relaxing and a proven method that works.
3. Get rid of the bright lights in your bedroom as they prevent your brain from producing melatonin, the hormone that makes you fall asleep. Too much light is also too stimulating (that includes computers) and it will take longer for you to doze off .
4. Eating too much before bedtime can cause upset stomachs, as our body is used to digesting foods sitting up, not lying down, and so you're giving the body two things to do at once. Avoid eating fatty food before bed as well, as they take twice a long to digest as non-fatty foods. Finally, try not to eat anything after 7pm, to make sure all food is digested before you go to bed.
5. While alcohol does make you doze off quicker, it also reduces your sleep quality. Research has shown that alcohol affects the REM phase, the most restful phase of a sleep cycle. If you have ever experienced sleeping "light" after a night out drinking (you slept for a long period but you still feel somewhat tired) it's usually due to the decreased quality of sleep. So avoid it as much as possible before bed.
6. Why not try some breathing exercises before you go to bed to try and relief some of your stress and worry that you are carrying from the day? It will be hard at first as your mind will probably be racing and want to do things that are counterproductive to relieving the stress. But if you persist in this activity, you will soon see that your thoughts get less and less and your mind will finally start to relax.
7. Another great way to tackle your worries is by having a worry journal. Grab a journal or a piece of paper and vertically divide it. Right before you go to bed, on the left write down the things that are bothering you. On the right hand column write down a possible solution. If you can't come up with a solution, write down a date when you will revisit the problem again. Just doing this is very therapeutic and it will clear your worries in your head so you can fall asleep.
8. When you distract yourself with something boring you will naturally fall asleep. Here is a simple thing you can do: count backwards from 300 by 3s. This means that you count 297, 294, 291, and so on. This is just challenging enough at the end of the day but it's so dull at the same time that it works very well. By distracting yourself this way you turn off your mind that allows you to fall asleep.
9.Everyone knows caffeine helps you stay up longer and should be avoided before going to bed and for a couple of hours before bed as it can stay in your system for up to seven hours.
10. Another great way to fall asleep is to have a bath as this helps to relax all the muscles and lets you do the breathing exercising without even knowing that you're doing them.