Ever tossed and turned incessantly in bed at night? Tossing and turning all night is more than a nuisance. In addition to a cocktail of negative health-related effects prolonged sleep deficiency can have on your well-being, a lack in restful sleep can make you short-tempered on the job, which could then lead to negative consequences to your wealth.
Here at GET.com, we've put together a list of 6 steps you can take in order to sleep better at night.
Stick To A Routine
Try to go to sleep and wake up at about the same time every day, even on days when you don't work. If it takes more than 15 minutes to fall asleep, get out of bed and find a relaxing activity, like yoga or reading.
By reading, I mean reading physical copies of books or magazine, not scrolling your smartphones. There's no use lying in bed for hours at a time and worrying about not sleeping. You can climb back into bed once you're feeling tired.
Set Your Computer Screen To Orange
Light stimulates us, so you'd want to start dimming the light an hour or two before you go to sleep. Blue light from the computer and our mobile phones has been found to keep folks up, so set your screen to orange.
For those who aren't good with colors, orange is directly opposite of blue on the color wheel. Try not to use your computer, e-reader or TV an hour or two before turning in. Make sure the room is dark when you climb into bed.
Daytime naps might be incredibly tempting, but they can make it harder for you to go to sleep at night. Try to limit your power naps to just 15 or 20 minutes, taken no later than early afternoon. Don't nap after a big dinner. Instead, do some chores around the house or pick up the phone and talk with a friend.
Eat And Drink Smart
Save caffeine for the morning, and limit alcohol right before bed. Both substances interfere with your sleep cycle, unfortunately. Don't over-hydrate at night, lest you find yourself making frequent bathroom visits.
Make lunch your biggest meal and avoid spicy, acidic or rich foods at dinner, as they can upset your stomach and keep you awake when that's precisely the last thing you'd want to deal with when you're fatigued after a long day at work or school.
If you find a small bedtime snack helpful, eat lean and low-sugar foods, such as Cheerios or a small turkey sandwich.
Establish Your Own Ritual
If you do the same things each night before retiring, your body will learn that it's soon time for you to go to sleep. A warm bath, reading a book, listening to quiet, soothing music can all help make you drowsy.
Avoid TV and other overly stimulating activities. Set the bedroom temperature to your ideal for sleeping. Everybody has different needs and preferences when it comes to comfort. You can also do some research on the type of mattresses and pillows that are the most comfortable for sleeping.
Learn To Handle Stress
It's hard to sleep if you replay all the bad things that have happened during the day. Learn to manage stress by organizing and delegating tasks, setting priorities, and writing down things that pop up in your head so that you can get to doing them the following day.
By committing stressful tasks to paper, you can let them go until the next day. If you can't seem to make progress against stress, consider psychological help and perhaps a regimen of anti-depressants. Of course, seek help from healthcare professionals first before you even start to self-mediate.