How to Get Better Sleep in 8 Quick Steps
Many people struggle with getting a good night's rest. While there is no fool-proof plan to ensure a restful night of sleep, here are eight quick steps to get better sleep tonight.
Start to wind down your day 2-3 hours before you actually want to be asleep.
If 11 PM is your desired bed time, start to wind down your day between 8 and 9 PM. Take time to set your morning alarm, then maybe try some processing strategies to wrap up your day. One of my favorite things to do is to journal about the days events including a few "highs and lows". You may also want to make notes about what you achieved that day and what lessons you learned that you could improve upon in the future. Capping off the day with an intentional and conscious review can help alleviate anxiety that bubbles up later when you're nearing actual bed time.
Try Drinking Some Tea
For those who have trouble relaxing, herbal decaffeinated tea can be a great addition to a nighttime routine. Aim for something mild/decaf like chamomile or a "sleep time" tea to get your routine started. You may even want to consider trying out tea meditation. Here is a great video of Thich Nhat Hanh introducing tea meditation to tv mogul Oprah Winfrey.
Sleep in the Nude
Get in your pjs or sleep in the buff. As it turns out, sleeping nude has more benefits than you might think!
Change Your Lighting
About an hour before you want to sleep, turn off large overhead lights and turn on dimly lit lamps. Lamps with off white or amber-colored shades will also help provide a warmer and more soothing environment as opposed to one focused on brightness and energy. With enough consistency and practice of your light routine, your body will acclimate to the dim lights and begin to get drowsy soon thereafter.
Go Analog
Turn off those gadgets. Reading a book or journaling is a good way to decompress after a long day. Limiting screen time right before bed can also be very helpful. Instead, opt for a low radio with smooth music or a sound machine with relaxing natural sounds. In winter months, have a bedside humidifier double as your sound machine. It works wonders.
Keep Bedtime Special
Only lie in bed when you start to feel drowsy. Do your best to avoid doing any activities in bed, other than sleeping and sex. If you program your body to see your bed only as a place for rest and not for writing or studying, then you will have a much harder time staying awake while you're lying in it.
Don’t Stress While in Bed
If you find yourself unable to fall asleep in bed, GET UP. Don't suffer with anxiety or sleeplessness in bed as you may just undo all of your previous work to create a sleep-friendly environment. Instead, get out of bed and repeat some of the strategies above. Try not to fight with yourself about why you're not sleeping. The chances are, doing so will only make you more frustrated and anxious. It's a dangerous loop that will only leave you feeling wrought with aggravation and self defeat. Instead, get up and make some relaxing tea, read in a chair or even take a warm bath. Once you start feeling drowsy again, hop right back into bed.
Seek Professional Help
If all else fails and you still find yourself having difficulty sleeping it may be time to see your primary care physician to rule out any medical problems. This information can be critical to getting you back on the right track of getting you the sleep you need. In addition, working with a therapist can be helpful to craft a personalized sleep plan and work through any underlying issues impacting your sleep.I hope these tips are helpful to some of you who regularly have difficulty sleeping.
Please feel free to share anything that works for you in the comment section below.