Struggling to fall asleep night after night? Or maybe you wake up every morning feeling groggy and cranky?
Try these 25 tips below for better sleep and a brighter morning:
Rise and shine
Exposure to natural light early in the morning helps reset your body clock so you’ll feel tired by bedtime.
Power off all electronics at least one hour before bed. That means TVs, laptops, tablets, and phones!
Take a warm shower or bath right before bed. The heat will help relax your mind and your muscles.
…Then cool down
Keep your bedroom cool. 60-70 degrees Fahrenheit is ideal. If your bedroom is stuffy, try using a fan or turning on the air conditioner.
Make it dark
Even dim lights can keep you awake, so turn off or block all sources of light. If your blinds don’t do a good job of keeping things dark, invest in blackout curtains.
Lift yourself up
If you suffer from heartburn or sinus troubles, try lifting the head of your bed by six inches. This can help ease discomfort and improve sleep quality.
A fan, humidifier, or white noise machine can help block out any irritating noises that might be keeping you awake.
Cut out the booze
Contrary to popular belief, a nightcap doesn’t actually help you sleep. In fact, drinking before bed is more likely to lead to a restless slumber.
Avoid eating heavy or spicy foods right before bed. If you must have a late-night snack, opt for something light like a piece of fruit and a handful of nuts.
If you’re not sleeping well at night, you may feel tired during the day. But naps can alter your sleep cycle and make it harder to sleep at night.
Cut out caffeine
Ditch the coffee by noon to make sure the caffeine is out of your system by bedtime. Also, check the labels on your favorite foods for hidden sources of caffeine.
Stick to a schedule
It might be tempting to sleep in on weekends, but doing so can throw a wrench in your sleep schedule. Instead, try to get up at the same time every day.
Don’t hit snooze!
Using the snooze button won’t help you get any more rest. Instead, it will only disrupt your sleep cycle and leave you groggy.
Regular exercise can help fend off insomnia, but try to finish your workout in the morning or early afternoon. Avoid exercising at night.
Keep pets off the bed
Fido may seem like good company at bedtime, but a restless animal can easily keep you awake. Train your pets to sleep on the floor or in another room.
Clear your mind
If you struggle to fall asleep due to stress, try developing a relaxation ritual before bed. Meditation, journaling, or prayer can help you let go of anxieties.
Freshen up your bedding
How old are your pillows or mattress? If you can’t remember, you should probably replace them! Lumpy bedding can make it hard to get a good night’s rest.
Keep it clean
It’s much easier to fall asleep when you’re sliding into fresh sheets. Change your sheets and pillowcases at least once a week to keep your bed clean and comfortable.
See a doctor about snoring
If you or your partner snore, it’s time to see a doctor. Snoring doesn’t just disrupt your partner’s sleep. It can also suggest a serious medical condition.
Hit the guest bedroom
If you and your partner frequently wake each other up, it might be time to consider sleeping apart so everyone can get the rest they need.
Ditch the cigarettes
For the best-quality sleep, you should avoid smoking altogether. If you’re struggling to quit, at least try to avoid smoking before bed.
Silence your phone
Turn off any message alerts and put your phone out of reach. This way, you won’t be tempted to check your messages if you wake during the night.
Check your pills
If you have trouble sleeping and you take any type of medication or supplement, ask your doctor if your insomnia could be a possible side effect.
Feeling groggy in the morning? Try light stretching or yoga to wake you up and get your blood pumping.
Do you often wake up because you need to use the bathroom? Avoid drinking fluids for an hour before bed. If the problem persists, talk to your doctor.
A lack of sleep can be hazardous to your health, so if these tips don’t solve the problem, be sure to talk to your doctor.