On any given day of the year, you might find yourself surrounded by constant noise and environmental stressors. But how are you supposed to tune these things out and finally get the good night’s sleep of your dreams?
In this guide, we’ll teach you how to combat insomnia with three tips that can not only help you sleep better but also make you feel more energized and productive in the mornings. After all, if you want to have a successful daily routine, you’ve got to start with your nights.
Tip 1. Upgrade Your Sleep Environment
The key to a great night of sleep is to analyze your sleep environment and discover the environmental elements that keep you up at night. If you’re the type of person that relies on complete and total darkness to fall asleep, then installing blackout curtains can help you block out any pesky streetlights (and even the moonlight).
Do your thoughts start racing when there’s nothing but the silence and a dark room? Invest in a white noise machine to play calming and consistent sounds like ocean waves or thunderstorms to help center your mind and drift to sleep. These can even be used to drown out other noises that bother you.
Tip 2. Practice Sleep Hygiene
No, sleep hygiene isn’t about how clean you are every night when you go to bed — it’s more about getting a clean, restful sleep to prepare you for the following day. The most crucial step in practicing good sleep hygiene is going to bed around the same time every night. This will help your circadian rhythm find balance and structure.
Two hours to one hour before bed, calm down your body by reading a book, drawing, or journaling quietly by yourself. Within an hour of bedtime, relax and enjoy a hot tea or do gentle stretches and meditation. Finally, shut down your phone a half hour before bedtime.
Tip 3. Know How To Combat Insomnia
If you are having trouble falling asleep, you shouldn’t stress yourself out further by dwelling on it or turning straight to melatonin. Instead, identify the problems that are keeping you awake. If it’s too bright, put on an eye mask. Do you have racing thoughts? Keep a journal next to your bed to jot them down and let the thoughts go. If your temperature increases at night, it might be best to open a window or turn on a fan or AC.
Now that you have ideas on how to get a better night’s sleep, you should put them to action. Indulge in new decor that centers your mind, keep a journal, and know the best tactics to fight insomnia. It’s time for you to create a healthier lifestyle through a better night’s sleep.