Like most people around the world, you are probably having troubles getting your sleep schedule under control. In fact, you may be reading this during your normal sleep zone trying to convince yourself you will catch some Z's after you're all caught up with your feed --- well, you and over 70 million others, according to statistics. It is said that 1 in 3 adults struggle with not getting enough sleep. Ranging from work-related situations to mental health problems, there are many reasons for why this is the case. Fortunately, there are countless ways to improve your sleep health and secure your resting routine. We recommend these 5 step to get you over your insomnia:
1. CREATE A ROUTINE- First and foremost, it's very important that you have a set time in your day to create a consistent routine for bed. This also includes what you do before you get into bed like showering and brushing your teeth. This is beneficial for the quality and length of your sleep as doing these things gets you in the state of mind for rest. Along with getting ready for bed, you need to have a bedtime and wake-up time for your busy day. A consistent bedtime and wake-up time will allow your body to adjust and help you fall asleep and wake-up with ease, that is if you keep at it regularly including on the weekends, holidays, and days off.
2. EARLY EATING- Along with making a consistent schedule, your eating habits play a big roll in how you sleep as well. Eating late guarantees you also will sleep late, so try to eat your last meal at least 2 hours before your bedtime. Doing this regularly will also get your body used to the routine. Tied to the first step, brushing your teeth after eating will debunk the need to go back for a late night snack --- which will keep you up later than usual.
3. TIME TO RELAX- There's no better way to get into the zone of rest than to fill those moments before bed with a relaxation practice. If you're known to stress or worry, picking up a practice may just be what you need. There are many different options to develop a sound mind. These practices can include: meditation, deep breathing exercises, stretching, yoga, and even ASMR practices.
4. SAY GOODNIGHT TO YOUR PHONE- Now that you're completely relaxed, it is time to say goodnight to your phone. It's known to be a bad habit to spend hours mindlessly scrolling and sleep next your phone in bed. In fact, studies show that checking your phone right before bed can lead to distracting emotions and thoughts as well as anxiety --- which are not all that great for your sleep hormones. It's recommended to discontinue screen time 30 minutes to an hour before heading off to sleep. If you still struggle after the fact, placing your phone across the room or in another room entirely could also do the trick.
5. FIND YOUR COMFORT- If you've done all the above and still can find some shut-eye, it could be due to your level of comfort. It's possibly long overdue to trade in those bed sheets or invest in a new mattress; it could also be time to invest in a new set of sleepwear. Whatever it is that's feeding into your discomfort, quality of sleep, or causing you aches at dawn is definitely past due to be replaced.
At the core, there are a numerous of reasons why we suffer from insomnia. Whether it's a new job shift or an increasingly busy life, the use of these 5 steps can be beneficial in providing you the needed assistance. However, if nothing else works for you and problems persist, it may be time to see your doctor. There could be something seriously wrong and can be treated at the hands of a professional.
Images: Anna Church via Pinterest
Words by Jasmine Tate