Getting a good night’s sleep can be all that’s on your mind when it’s a constant struggle to get sleep and stay asleep throughout the night.
Tossing and turning night after night with very little sleep can negatively effect your well being and health. Your body’s systems will run sluggish and put your health a greater risk.
Many times some changes in our lifestyles can help resolve issues and result in falling asleep easier — as well as having a deeper, more pleasant sleep.
1. Cut Down Caffeine Intake
Reducing your caffeine intake and other stimulants can enable you to unwind easier and drift to sleep. Cutting it down to 1-2 cups a day if you’re a heavy coffee drinker can be effective.
Drinking coffee no more than 3-5 hours before going to bed is a good rule to live by and drinking water can help flush the caffeine out of your system. Try to drink 1-2 cups of water for every one coffee you drink but doesn’t have to be right a way of course.
Replacing coffee with something healthier, yet still enjoyable can be great to reduce your coffee intake. Tea includes caffeine as well, but it doesn’t seem to over stimulate people as coffee does, so drinking tea instead or herbal teas if desired could be decent alternatives.
The best substitute beverage is water. Drinking water throughout the day will also make you feel better in general, which will further reduce your perceived need for coffee.
2. Exercise Regularly in the Daytime
Studies find moderate regular exercise can improve your sleep quality and ability to fall asleep much easier and faster.
For the best results, exercise no more than three hours before bedtime so your body has sufficient time to unwind before going to bed.
The earlier in the day, the better. A vigorous workout too late in the day may keep you up at night making it difficult to rest.
Many people find exercising early in the day or first thing in the morning helps them to charge through the day with a lot energy throughout the day and then gradually feel tired later at night.
Getting fit and exercising regularly provides a variety of benefits and having a restful sleep is just one of them that isn’t usually acknowledge much by the average person.
3. Decompress & Release Stress
Practicing present mindedness, meditation and gratefulness – with relaxation breathing can help ease anxiety and stress, which are the main culprits that cause people to feel uneasy — making it hard to sleep.
Spend a few minutes creating your “to do list” and preparing for the next day. This will allow your mind to know everything is ready and your morning will be calmer as well.
It can also help keep your mind from racing with thoughts of things you may be stressed about or the anxiety of a large amount of tasks you need to accomplish that you’re trying to remember and anxious about
Writing down things you don’t want to forget or tasks you need to accomplish the next day will release your mind from worrying about forgetting in the morning — allowing you to drift back to sleep.
Breathing exercises can be extremely effective and not only help you get to sleep, but have a deeper more pleasant sleep – in less time. It may seem to be too simple to be effective but it’s very effective.
The 4-7-8 breathing method coined by Dr. Weil has been effective for many people that use it consistently, which you basically take a deep breath for count of 4, hold breath for count of 7 and breath out for a count of 8.
4. Keep Room Temperature Cooler at Bedtime
The temperature in your bedroom and how comfortable you feel will affect how well and how long you sleep – as well as how deeply you sleep. When you go to sleep, your set point or “thermostat” for body temperature — the temperature your brain is trying to achieve — goes down.
The comfort level of your bedroom temperature also especially affects the quality of REM (rapid eye movement) sleep, the stage in which you dream. Experts from the American Academy of Sleep Medicine, advise thinking of a bedroom as a cave: It should cool, quiet, and dark.
5. Invest in Comfortable Mattress and Bedding
Investing in comfortable mattress, pillows and comforters can be well worth it since much of our time in life is spent sleeping. Having a good night’s sleep can help improve your overall health and well being.
All in all, you need to make sleep enjoyable and relaxing and not something you dread. The more you can do that, the better chance of having a restful sleep when incorporating all the above tips to falling asleep easier and faster, while staying asleep.
6. Take Magnesium Supplement for Restful Sleep
Although this is the last point, it is certainly not least. In fact, Magnesium has been a called a secret solution for sleep problems because it is such a powerful sleep remedy, and not many people are aware of its effectiveness.
If you struggle with restlessness and anxiety – and no matter what — can’t get to sleep, take a quality magnesium supplement
Magnesium supports the proper function of GABA, which is a calming neurotransmitter that effectively calms down your mind so it can switch over to sleep mode. As you enter into a calmer restful state, your mind stops racing and processing thoughts, allowing you to drift off to sleep much easier.
Keep Consistent and Practice Daily
Improving your sleep will come easier as you continue to be consistent in becoming calmer and more relaxed. Breathing and any form of relaxation exercises, including meditation — along with gratefulness will help keep you in the state of mind to be able to rest and sleep much deeper.