If you struggle with getting a good night’s sleep, you’re not alone. According to the Centers for Disease Control and Prevention, an estimated eight in 10 Americans say they would work and feel better if they could get just one more hour of sleep. The problem is that getting that extra hour of sleep can be hard if you find it hard to fall asleep at night. The following are some key tips to help you better catch those ZZZ, so you can feel more rejuvenated once the sun comes back up:
1. Get Some Exercise
One factor behind why so many Americans struggle with sleep is because most of the work we do is no longer physical, and thus many people aren’t getting the exercise they need to get to a tired state. Just 30 minutes of exercise a day can greatly improve your sleep cycles.
2. Establish a Relaxing Bedtime Ritual
It is possible to train your body to become more relaxed and susceptible to sleepiness by establishing a relaxing bedtime routine. For example, you might take a warm shower or listen to a soothing sleep meditation podcast.
3. Avoid Lying in Bed Awake
If you find yourself still awake after your routine, then get up and go do something else until you feel tired, such as reading a book or putting together a puzzle. This will help you avoid the feelings of anxiety that can sometimes come with being unable to fall asleep, which can compound your restlessness and lead to more frustrating insomnia. So instead, associate your bed only with sleeping and return to it when you are tired. This also means that in the morning you should avoid staying in bed while awake.
4. Create a Conducive Sleeping Environment
Take a moment and consider your bedroom and the environment you have there. Is it relaxing? Is it set up to help you sleep, or are there things that could distract you from sleeping? For example, leaving the TV or radio on may seem soothing, but often these items will disrupt your natural sleep cycles and prevent you from naturally falling asleep. Your bedroom should also be kept dark and, for most people, slightly cooler than ambient temperatures.
With these tips, we hope you go forward with a better night’s sleep. But if you’re thinking you need a bigger environmental change to improve your mood and mental health, then contact us to learn about what our comfort-oriented Dallas, TX, apartments have to offer.