Sleep is one of the most vital ways to repair the body and is an essential function that helps you to wake up feeling recharged and refreshed.    This also helps fight off diseases. Lack of sleep can harm your ability to concentrate, contemplate clearly or recollect memories. Not being able to fall asleep can be frustrating. Here are some examples that might help you!

Environment

              all of us must love that moment when we get to snuggle under the covers and get comfortable for sleeping. This is easier said then done. Once you do get relaxed, falling asleep can be difficult for some. If this is the case, you may have to make changes.

1. Make your bedding more comfortable

Do you toss and turn at night trying to get satisfied? It may be time to think about looking for new bedding. It is important to have a high-performance mattress along with a Pillow because this will make a world of difference. In addition, sleepfoundation.org recommends choosing quality bedding like sheets and blankets. You should Make sure they are comfortable to the touch and also will maintain a constant temperature during the night. Be sure to avoid light disturbance because access to light interaction can throw off your sleeping pattern.

2. Getting a white noise machine

              A white noise machine is a special device that plays sounds like rain, waterfall or static; just as a radio would play if a station hadn’t been selected. These have been around since 1960. It is important to note that the manufactures of sound-masking recommend that people who have these machines should initially be setting them to a relaxed level. After the ear gets used to hearing this, the volume can be gradually increased.

3. Regulate temperature

              When sleeping, you should always find an agreeable temperature. You do not want this to be a distraction; too hot or cold, but this is based on the individual and what he/she is happy at.  Most research says that the temperature in the room should be cool and 65 degrees. You should also introduce pleasant aromas or essential oils such as lavender that can calm you down.

   Routine

              If you are recognizing that you may need to change your sleeping habits, hurray! You are on the way to being a healthier you! If you are reading this and have no idea on what to do, these tips may be of assistance.

1. Meditation.

              Meditation sounds very easy if someone is instructing you, but what about doing it on your own? This sounds more difficult, but This is just relaxing and winding down. Going to bed is much easier if doing this.    You could listen to music or do relaxation exercises. Many apps offer this such as Headspace and Calm, but if you want, here is a video of someone doing this.

2. Lower the lights

              This sounds like an obvious thing to do, but lowering the lights can help you transition to bed contributing to a natural hormone called melatonin. Another way to help you sleep is to disconnect from devices. Tablets, cellphones and laptops can keep your brain occupied. The lights from these devices also overpower the production of melatonin. Before going to bed, try to detach for 30 minutes or more.

Nurturing Sleep Habits During the Day

              Setting the table for excellent sleep is a big deal if you want to pave the way for better rest during the night. Many people would like to do this; however, the majority will probably say, “Why are you making me do this? I don’t like changing. These tips I am about to share are shown to be highly effective, but it’s up to you to consider them.

1. See the Light of Day

              Our internal clocks are controlled by light exposure and sunlight has the strongest effect. Try to take advantage of this   by opening up blinds or windows. Doing this can help regulate your 24-hour rhythm. If natural light isn’t available, you could talk to a doctor about getting a light treatment box.

2. Finding time to move

              Daily exercise has benefits for healthiness.  Changes in energy levels and use of the body can also promote solid sleep. Experts advise not to do intense exercises before bed because this may delay the body’s ability to become peaceful.

3. Monitor your caffeine intake

              Caffeinated drinks like coffee, soda and tea are the maximum widespread beverages. Many people are tempted to use this and overcome daytime sleepiness, but this approach is not maintainable and could cause extended sleep deprivation. If you would like to avoid this, keep an eye on your intake and try to dodge it during the day when it can be a barricade when falling asleep

4. Be Mindful of Alcohol

              Unfortunately, this affects the brain which can lower sleep quality. For this reason, it’s best to avoid Alcohol leading up to bedtime.

5. Don’t eat too late

              This can be tougher to fall asleep when the stomach is processing food. If you would like to minimize disruption, try and avoid eating late dinners, especially fatty or spicy foods. If needing an evening snack, go for something light and healthy      .

6. Don’t smoke

            Exposure to smoke, as well as secondhand smoke has been associated with a range of sleeping problems together with difficulty falling asleep and disjointed sleep.

If You Still Can’t Fall Asleep

              when you first get into bed or after waking up in the middle of the night, you may find it hard to drift off to sleep. These tips will help explain what to do.

1. Try relaxation techniques

              Don’t focus on falling asleep, but instead focus on just relaxing.

2. Control breathing

              Mindfulness meditation, progressive muscle relaxation, and guided descriptions are examples of relaxation approaches that can help ease you into sleep.

3. Don’t be agitated in bed

            You want to avoid linking frustration with sleeplessness and your bed. If you have spent around 20 minutes in bed and are unsuccessful, get out of bed and go do something calming. Maybe you could be like Ryan Seacrest from American Idol and say to yourself, “Dim the lights and here we go!” Don’t bother checking the time when doing this. Try to get your mind off of sleep for a few minutes before returning to bed.

4. Experiment with different methods

            Sleeping problems can be complicated. What works for you may not work for someone else. It could take time for new methods to start making changes so don’t give up on them easily.

5. Keep a Sleep Diary

            Making a sleep journal can help you keep track of your sleep and identify factors that might be helping or hurting. If you are regularly going to a sleep doctor, he or she may have more knowledge and if you need specific medication, they will be able to call in a prescription.

                        Sleeping can be the most relax part of your day if you follow these tips. Screaming children, unhealthy eating or anxiety can also have a factor. Just remember, if you follow all these tips in this article, you should be on your way to a better sleep!