Getting a good night’s sleep is key to living a full, anxiety free life, but if you are stuck in a cycle of sleepless nights it can be difficult to break free. There are however a number of things that you can do to improve the quality and length of time that you sleep each time, and here are just a few things that you should try.
Establish a Regular Sleep Schedule
The most basic thing that you should do is stick to a sleep schedule. This is not always the easiest thing to do but it can certainly be beneficial to get your body into a rhythm and keep your internal clock running on time. You will have a better chance of staying asleep if you can fall asleep to a general regular time frame. If you can try to go to sleep between 10pm and 12pm each night then the likelihood of a good night’s sleep will increase.
If however, you do not get to sleep within half an hour it is probably a good idea to get up and try again a little bit later, as persevering with no success can cause anxiety with will make the situation worse. Getting into a regular sleep schedule might be hard at first but but you will be surprised ho much better you will feel if you achieve it.
Pay Attention To What You Eat and Drink
This is another big factor which affects your sleeping patterns and is often overlooked. Most people are aware that alcohol and nicotine can have a stimulating effect which can keep you awake but there are other things to bear in mind too. Avoid caffeine during the afternoon, including coffee, tea, coke and any other drinks which may contain it. It is also wide not to sleep on a full stomach, so make sure that you have you evening meal well in advance of going to bed. Even drinking too much water later on the day can be a bad idea as this can disrupt your night’s sleep for obvious reason.
Get Regular Exercise
It goes without saying that if you exhaust you body during the day, the chances of getting a better night’s sleep will rise dramatically. If you have a lot of pent up stress in your life, doing a regular work out is a great way to relieve it plus it also has the added benefit of making you sleepy at night. It’s a win win situation. You don’t always have to do a full work out in the gym either, a short half and hour walk each day can have a great positive impact on your sleeping patterns. Bare in mind that working out later in the day can sometimes have the effect of over stimulating you, so try to do it well before bed time.
Create a Routine Before Bed
Creating a routine around your bedroom experience is very important. When you watch TV or look at you smartphone just before going to bed, there is a certain kinds of light that is given out which can keep you awake. The blue light tricks your body into thinking that it is earlier in the day than it actually is, so having a wind down period when you read a book, listen to relaxing music, or do something else is highly recommended. Most people these days are addicted to looking at their smartphones, so this might sound like an extreme change, but if you are serious about wanting to get better quality sleep, then it is definitely something that you should do.
If you are struggling, remember that stressing about it will only make the problem worse, so try and keep a calm head, follow these tips and you will hopefully see some improvement.