Sleepless nights. We’ve all been there: tossing and turning, watching the clock as it ticks closer and closer to the “not enough sleep” mark. Here are a few things you can do to help you sleep better and stop dreading the bed:
- Exercise. According to the National Sleep Foundation, getting at least 10 minutes or more of aerobic exercise every day will improve your sleep quality immensely. Take a walk or ride a bike outside to maximize the effects.
- Create a routine. Going to bed at the same time every night is key to setting your body’s internal clock. Staying up significantly later than usual even once a week will upset your natural rhythm and make it harder to sleep the rest of the week. Try going to bed at the same time every night, and read in bed for 15-30 minutes before turning out the light. Make a plan and stick to it, and your reward will be better sleep.
- Assess your equipment. Is your pillow supportive enough? Have you had the same mattress since college? If you awaken stiff and unrefreshed, replacing your pillow and mattress is a simple and extremely effective solution to a better night’s sleep. Be sure to try out different mattresses in person and choose the best one for your needs.
- Make your bedroom your sanctuary. The bedroom is often the space in the house where things pile up. Decluttering your bedroom will reduce stress and an essential oil diffuser with lavender oil will help set the mood for a restful night.
- Don’t dwell on it. If you lie in bed awake for more than 30 minutes, get up and take a break for a few minutes. Staring at the ceiling or clock will only increase your stress level and make it harder to sleep. Get up for a drink of water, reset, and try again. Happy snoozing!