We’ve all been there, waking up groggily after spending the night tossing and turning just trying to fall asleep. It’s an unfortunate nightly ritual for many adults and it’s one that can have a grave impact on daily life.
“Waking up on the wrong side of the bed” may be an expression for someone who’s in a bad mood, but it’s a recurring reality for many. For most people, it is a struggle to fall asleep and when they do fall asleep, it is usually one that is restless.
In many cases, people who can’t sleep through the night on a regular basis turn to sleeping pills. This can result in a substance dependency that can be harmful to your health and your brain. Keep those pills in the medicine cabinet because help is on the way.
Here are some useful tips on how to sleep peacefully that you can start doing tonight.
Ditch the Blue Lights
It’s a fact that blue lights stimulate the brain. These lights are normally emitted by television screens and smart phones. To better enhance your sleep, ditch these electronics at least an hour before bedtime; this will help your brain relax and increase melatonin production to give you a good night’s sleep.
No Caffeine Beyond Noon
Caffeine’s job is to keep you alert and awake throughout the day by blocking the sleeping chemical called adenosine. Since it takes about six hours for the body to process caffeine, it will affect your ability to sleep if you drink coffee or other caffeinated drinks past noon. Save the coffee for breakfast starting today.
Adjust the Temperature
Trying to sleep in a warm room can result in a lot of tossing and turning. This is because a warm room inhibits your brain to sleep properly.
Set your temperatures at around 62 – 70 degrees Fahrenheit, which some studies suggest is the best temperature for sleeping. Make sure you stay comfortable through the night and you’ll master how to sleep peacefully in no time.
Eat the Right Food
Yes, there are some foods that will interfere with your sleep, especially if you eat them a few hours before bedtime. Such things like cured meats and aged cheeses signal the brain to produce norepinephrine, a hormone that wakes you up.
Instead go for foods that contain tryptophan like nuts, seeds, and grains and combine them with complex carbs. This combination of food will trigger the release of insulin and promote the onset of sleep.
It’s no secret that people who exercise regularly get a better night’s sleep compared to those who don’t. This is because your body uses up energy while exercising leaves it tired and in need of recuperation in the form of sleep.
Silence is Golden
It doesn’t take a genius to deduce that a quiet room helps in a peaceful sleep. A good pair of ear plugs will help you block out the noise and ensure you get the proper rest you need. It’s a cheap investment to make and you’ll be happy you bought them after sleeping like a baby through the night.
A comfortable mattress can do wonders for bedtime. This is a problem that can easily be remedied but is normally taken for granted. Most mattresses should be changed after seven years and with memory foams readily available today you can customize the firmness of your new mattress to suit your needs.
Avoid Too Much Alcohol Before Bedtime
A lot of people turn to alcohol as a sleeping aid. This may work for a few nights, but as you increase the amount of alcohol you consume, your body’s temperature will also increase through the night which will impair your body from truly resting.
Clocks Should Not Be in Sight
Those who have clocks in their rooms usually lose sleep because they keep checking the time. This keeps the brain alert and increases your anxiety as you worry about how much sleep you’re getting. Make sure to get alarms that will only be heard when it’s time to wake up and not those that keep you up at night.
Peaceful Sleep is Possible
Although it might take a few nights to master how to sleep peacefully, using these tips you will get there. Just relax and let sleep take over your body and soon enough you’ll be waking up well-rested and ready to take on the challenges of the day.