Do you find it hard to fall or stay asleep for long? You’re not alone. Many people find it hard to fall asleep quickly. Not getting enough sleep leads to fatigue, irritability, and health problems. Lack of enough sleep affects your productivity and social life too. What can you do to help yourself get the sleep you need?
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Try To Relax Before Bedtime
Too much activity just before bedtime can make it hard to sleep. Do something calming, such as reading or taking a bath. You might want to try relaxation techniques such as yoga, meditation, or deep breathing exercises.
CBD oil is also a great relaxant. Try out the most popular delta-8 products, such as gummies and tinctures. Note that CBD products have varying effects on different people. It can make some people more energized and alert while leaving others relaxed and sleepy. If it makes you more alert, don’t take it before bedtime.
Establish A Regular Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. Doing so will train your body to know when to sleep and wake up. Dont wait until you’re exhausted to go to bed.
Additionally, understand how many hours you need to sleep to feel rested, energetic, and alert the next day. Some people require 6 hours, others 7 or 8. Medics recommend getting at least 7 hours of sleep every night. Remember that daytime naps can affect your sleep at night. Avoid them as much as possible.
Keep A Sleep Diary
For a week or two, write down when you go to bed and wake up, how long it took you to fall asleep, how many times you woke up during the night, and how you felt when you woke up in the morning. Keeping track of these details will help you identify patterns that might be interfering with your sleep.
For example, you may realize that you’re not getting enough sleep during the week because you’re staying up too late on weekends. Once you identify the problem, take steps to fix it.
Get Some Exercise
Exercise releases endorphins, which make you feel good and help you sleep better. However, it’s best to exercise in the morning or afternoon rather than right before bed. If you exercise at night, make sure it’s at least 3 hours before you go to bed.
Besides this, try the 4-7-8 breathing exercise technique. Carry out the exercises for a minute or two just before bedtime and see how long the benefits last.
Avoid Caffeine And Alcohol
Caffeine and alcohol can both interfere with sleep. Caffeine is a stimulant and should be avoided after 2 pm. Alcohol may make you feel sleepy at first, but it can disrupt your sleep later in the night. It’s best to avoid alcohol altogether if you’re having trouble sleeping.
It also helps to watch what you eat. Heavy meals can make it hard to fall asleep. Eat dinner at least a few hours before bedtime. Food rich in magnesium, such as leafy greens, nuts, and seeds, can help you sleep better.
Keep a Cool, Comfortable Environment
Your bedroom should be dark, quiet, and relaxed. Consider using an eye mask and earplugs if your bedroom is too bright or noisy. Keep the temperature comfortable – not too hot or too cold.
Keep away gadgets such as laptops, phones, and tablets, as the light from these screens can prevent you from falling asleep fast. Dont take your phone to bed or watch television for at least an hour before you try to sleep.
Try Progressive Muscle Relaxation
This technique involves tensing and relaxing different muscle groups in your body. It can help you fall asleep and stay asleep. To do progressive muscle relaxation, start by tensing all the muscles in your toes for 5 seconds, then relaxing them for 30 seconds. Work your way up to your neck and head.
Talk To a Doctor
If you’re still having trouble sleeping, talk to your doctor. There may be an underlying medical condition that’s causing insomnia. Also, if you sleep for atleast 7 hours but still wake up exhausted, seek professional help. Treating the problem will make you sleep better. In the meantime, following these tips will help you get the sleep you need.
IMAGE: PEXELS
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