Do you often lie in bed awake, wondering why you can’t sleep? Or, do you sleep through the night, but wake up feeling exhausted? For so many people today, getting a restful night’s sleep can seem impossible.

People have trouble sleeping for many different reasons, though stress and anxiety are frequently at the root of it. But even if you’re overwhelmed with family commitments or struggling with a toxic boss at work, rest assured there are still things you can do to sleep better. Follow these easy sleeping tips to help you fall asleep, stay asleep, and get quality rest.

1.     Go to bed and get up at the same time every day.

Most of us get up early on weekdays because we have to and sleep in if we can on weekends. But an inconsistent sleep schedule messes with the body’s circadian rhythm, or internal clock. Going to bed and getting up at the same time every day reinforces the natural cycle, making it easier to sleep at night.

2.     Turn your devices off an hour before bed.

Watching TV or reading blogs might seem like innocuous ways to unwind at the end of the day. But devices like TVs, computers, and smartphones emit blue light, which wreaks havoc on our sleep. Exposure to blue light before bed makes it harder to fall asleep, and makes whatever sleep you get less restful. One of the best things you can do to sleep better is to put away your devices an hour before going to bed.

3.     Avoid stimulating activities at night.

Blue light isn’t the only thing you should try to avoid before bed. Doing anything too stimulating in the evening can make sleep more difficult. Though regular exercise will improve sleep overall, doing it too close to bedtime will keep you awake longer. Having stressful conversations, dealing with anxiety-provoking issues, and reading anything too intense will also make it harder to sleep. To the extent that you can, save all those things for earlier in the day.

4.     Develop a bedtime routine.

Creating a bedtime routine is extremely useful for sleeping better. Include relaxing activities, like gentle yoga, reading a (physical!) magazine, or taking a bath. Your routine will help you unwind, and it’ll replace any over-stimulating activities you might be tempted to do otherwise. Plus, doing the same thing each night before bed tells your body it’s time to get ready for sleep. Scent sends especially strong messages, so make using a special lotion or essential oil part of your nightly ritual.

5.     Create the ideal sleeping environment.

Though some people seem to be able to fall asleep anywhere, your sleeping environment actually has a huge effect. Block as much light and noise from your bedroom as possible, and set the thermostat to 66-68 degrees, which is the ideal temperature for sleeping. In addition, remove any electronic devices (including your phone!) and anything work-related from the room. Keeping all that out of sight will allow you to more fully relax, which is key to sleeping better.

Do you want more help sleeping better or improving other aspects of your well-being? Book your free health assessment so we can talk about how I can help!