Do you ever come to the end of a long day and find yourself completely and utterly exhausted, yet frustratingly unable to fall asleep? With 24/7 access to information, the pressures of life, and our culture’s hyperfocus on productivity, it can be hard to let our brains power down and get the sleep we so desperately need.
Sleep is vital to our overall well-being. With adequate sleep, we are more alert and have better memory, mood, and cognitive function. And a lack of adequate sleep can increase our risk for cardiovascular disease, type 2 diabetes, obesity, stress, anxiety, depression, impaired learning, memory, and mood.
Next time you’re having a hard time powering down, here are a few tips to help you get the sleep you need:
1 | Keep a consistent sleep schedule.
Regulating your circadian rhythm (which also helps with metabolism) will make it easier to fall asleep and wake up at certain times. Aim to go to bed and wake up at the same time every day. You may find it helpful to keep a sleep diary to track patterns and help identify any problems that keep you from a good night’s sleep.
2 | Gradually slow down.
Give yourself 30–45 minutes to wind down. Read a calming book, take a warm bath, dim the lights, or put on some soft music. Avoid screens for at least an hour before bedtime, as blue light suppresses melatonin and can interfere with sleep. (For the same reason, unless it’s an emergency, don’t look at your phone during the night, even to check the time, as it restimulates your brain.)
3 | Ease stress.
Stress can interfere with sleep, and addressing the underlying issues can not only improve your rest, but also your overall well-being. Try stress-reducing activities, such as journaling (in a notebook, not on a screen), prayer, progressive relaxation (gradually tensing and then releasing each muscle group, starting at the top of your head and moving down to your feet), or talking to a trusted friend or mental health professional.
4 | Limit naps.
When you’re not sleeping well, it can be hard to stay awake during the day. Napping during the day, though, makes you less tired at night, potentially creating a vicious cycle. Try to limit naps, but if you must, keep them short (20–30 minutes) and take them earlier in the day.
5 | Get comfy and cozy.
Keep your room dark, quiet, and cool (some studies show that around 65°F is ideal). Make sure your bed and bedding are comfortable: The firmness of the pillows and mattress, the fabric of the sheets, and your sleeping clothes can all make a difference. Blackout curtains, ear plugs, a weighted blanket, and/or a white-noise machine can be helpful in creating a relaxing environment.
6 | Avoid caffeine.
Approximately 85% of adults in the U.S. consume caffeine daily. While it has an energizing effect when first consumed, it also has potential negative side effects, including jitteriness, headaches, and sleep disruption. In fact, almost 90% of people who consume caffeine in the afternoon report having sleep problems.
7 | Avoid food and beverages close to bedtime.
Let your body focus on resting instead of digesting by avoiding late-night meals. Aim to finish up your last meal of the day at least two or three hours before going to bed. Consuming heavy meals, spicy foods, or lots of liquids before bed can cause you to wake up in the middle of the night, disrupting your sleep.
8 | Don’t force it.
If you absolutely cannot sleep, get up and sit in a dimly lit, quiet, comfortable place and do a quiet activity—such as a crossword puzzle, reading a physical book, or listening to quiet music—until you feel sleepier.
If you want to have the most powerful life possible, prioritize sleep. Quality rest will improve your health and well-being in countless ways.
