If you have ever been up late at night tossing and turning, you know how frustrating it can be. You know you should be sleeping, but you just can’t seem to doze off. Multiple studies have been done to figure out how to avoid this difficult dilemma. Here are 4 tips for how to get a better night’s sleep:
1. Stick to a Schedule
One of the best ways to get a better night’s sleep is to stick to a consistent sleep schedule. We are sure you have heard of your body’s circadian rhythm, but many don’t fully understand how it works. When you force yourself to go to bed at the same time every night, you will find that your body gets used to that schedule. While it can be hard to stick to a consistent sleep schedule, especially on the weekends, you will find that being consistent reinforces your body’s sleep-wake cycle. When setting your schedule, remember that it is recommended that adults get between seven and eight hours of sleep every night.
2. Manage Your Worries and Stress
There are a variety of things that can keep you up at night, but many people find that one of the main culprits is stress. If you find yourself thinking about everything you have to do the next day or are worked up about what has happened in the past, you will find it hard to shut your mind down to go to sleep. One way to avoid this is to take time each night before bed and write down everything that is on your mind. Doing this will help ease your mind because you know you will have the list to look back on the next day.
3. Limit Daytime Naps
When you are having a lazy day at the house on the weekend, you will find it easy to lie down for an afternoon nap. However, going back to point one, it is important to keep your body on a consistent sleep schedule. If you take too long of a nap during the day, you might find it harder to fall asleep at night. If you are in serious need of a refresher, limit your nap to no more than one hour and avoid taking a nap too late into the evening. For those who work the night shift, your sleep schedule would be different, but the key is to make it as consistent as possible.
4. Create a Relaxing Sleep Environment
There are very few people who can lie down and go right to sleep. Many folks need to take the time to wind down and relax. One of the best ways to do this is to create a peaceful environment in your bedroom before bed. It is important to keep your room dark and quiet during the time leading up to bed. Exposure to a lot of light and sound might make it more challenging to fall asleep. Some of the calming activities to try before bed include reading a book, taking a warm bath, and listening to peaceful music.
If these tips don’t seem to help you get a better night’s sleep, there are also some sleep aids that might be helpful. Contact our pharmacy today to learn more about sleep aids and how they work!
