Getting to sleep at night has been a challenge for all of us at one point or another. This can be especially frustrating when it is late at night and we have to be up early the next day. In an effort to help you deal with this irritating occurrence here are some helpful tips below to help you try to cope with this common problem.
The first and most obvious suggestion that I have for you is that you need to make your room both quiet and dark. Your body’s natural response to darkness is to start getting sleepy. If you have a T.V. on or you are staring at a bright screen like a cell phone or computer then you are inhibiting yourself from becoming tired. You also need to make your room cool.
The Next suggestion that I have is to regulate your room temperature. Optimal room temperature for falling asleep is in the low to mid 60s which is fairly cool. The reason for this is believed to be that a cool room helps to lower your core body temperature which then makes you sleepy. If the temperature gets too hot or too cold many people have trouble falling asleep.
It is also not a bad idea to shower or even better take a warm bath before you go to bed. Just as throwing cold water on yourself wakes you up and makes you more alert warm water has sort of the opposite effect. It relaxes you and also starts to make you tired.
Listening to some music can also be a helpful way to get you to sleep at night. Not everyone sleeps best in total silence. In fact, some people may find it easier to fall asleep when there is ambient noise. This would be a good time to pull out your vFree or vBold headphones. Obviously you will want to listen to music that is soft and soothing. Nothing that is loud or hard on the ear as this will make it even tougher for you to fall asleep.
The last piece of advice that I have for you is to take some melatonin. For those of you that have never heard of melatonin it is the natural hormone that your body produces that regulates sleep. As you age your body naturally produces less and less of this hormone which is why that as you get older you begin to sleep less. Taking a small dose of melatonin is a simple and natural way to get to sleep at night. I can personally vouch that melatonin works as it has helped me get to sleep countless times.
Now that I have given you a list of things to try to help you sleep I will give you a list of things to absolutely not try. As I said before you should seriously refrain from watching television or looking at any bright screen about an hour or so before bedtime. The reason behind this is because darkness tells our bodies that bedtime is approaching and it is time to get sleepy. When you have a bright television on in your bedroom you are artificially tricking your body into thinking that it is not time to go to sleep yet. This is why we are told not to go to bed with a television on. When it starts to get dark our body begins to produce natural hormones that make us sleepy. By having lights or other bright things on close to bed time it tricks our body into thinking that it is earlier in the day that it really is.
The next piece of advice that I have for you is don’t work out close to bed time. Workouts do the opposite of putting you to sleep they wake you up. It is actually better to work out in the morning than it is to work out at night for this reason.
I would also strongly advise you not to nap during the day. This is one that I personally struggle with. When I am tired in the middle of the day nothing sounds more appealing than a nap. However, it has also been shown that taking naps messes with you sleeping pattern which I can also attest to. An interesting suggestion that I have heard of is to take a nap with keys in your hand. Whenever the keys fall out of your hand this wakes you up and this is the right amount of nap time for you to get a burst of energy without messing with you sleep pattern. Lastly, I would also recommend you not eat before you go to bed. Going to sleep when your body is trying to digest food is difficult and you should therefore avoid it. You should especially avoid drinking anything that has caffeine in it for obvious reasons. Hopefully the next time you are having trouble falling asleep you will find these tips helpful.