10 Tips to Help You Sleep If You Feel Tired All the Time
Mariah had been tossing and turning in bed for what seemed like hours. She just couldn’t turn off her mind.
She was going through the appointments she had on her schedule for the next day, what she was going to pack her kids for lunch in the morning, what she needed to get from the grocery store in the afternoon, and so much more.
As her mental to-do list kept growing, so did her anxiety. Not to mention, how was she supposed to tackle all those items on her list if she couldn’t get any rest?
If you’re like Mariah, you might have so much on your plate that you struggle to relax and get the good night’s sleep you so desperately need.
While it might not be possible to shorten your to-do list, it is possible to make a few changes to improve your quality of sleep.
10 TIPS TO HELP YOU SLEEP IF YOU FEEL TIRED ALL THE TIME
1. KEEP REGULAR HOURS
Try to go to bed at the same time and get up at the same time every day. A consistent bedtime routine will make it easier to fall asleep at night and get up in the morning. Also, when you are clear on the time you are going to bed and the time you are waking up, it relieves the stress that could keep you awake!
2. STAY AWAY FROM STIMULANTS
This will help you achieve a deep sleep which is most refreshing. If you have any caffeine, have it in the morning, and avoid all stimulants in the evening.
3. ONLY USE YOUR BED FOR SLEEP
Avoid watching television or using your computer in bed. The blue light they give off can stimulate your mind and make it hard to relax. If you must use your computer before bed, use a blue light filtering app such as Flux or adjust your settings if you have a MacBook.
Reading in bed can also be a problem if the material is very stimulating. If reading helps you fall asleep, make sure you use a very small wattage bulb for light. Any bright lights from these activities can inhibit sleep.
Create a sleep sanctuary and begin improving your sleep!
4. DON’T STRESS OUT
If you feel you’re not getting enough sleep, don’t stress about it. This will only make matters worse.
Try to relax your mind by doing some breathing exercises or meditating prior to getting in bed. Or, if you prefer a sensory experience, try diffusing essential oils like lavender, bergamot, or sandalwood.
5. AVOID EXERCISE NEAR BEDTIME
According to the National Sleep Foundation, strenuous exercise in the evening hours raises body temperature and can stimulate the brain, making it difficult to fall asleep.
If you prefer exercising before bed, try some yoga or stretching exercises as these can help you relax your body and mind.
6. DON’T GO TO BED HUNGRY
If you’re hungry, have a light snack and avoid any heavy meals prior to bed. While heavy meals can stimulate your metabolism and increase brain activity, hunger pangs keep the brain alert as well, keeping you from falling into that much-needed deep sleep.
Try a light snack that includes some protein such as an apple with one tablespoon of almond or cashew butter to help keep you sleeping soundly.
But whatever you do, don’t reach for any fried or fatty foods, refined carbs, or spicy foods before bedtime. The effects of these foods can really interfere with your ability to get a good night’s sleep.
7. AVOID LOOKING AT THE CLOCK
If you wake up in the middle of the night, looking at the clock can cause anxiety. Turn the clock away from your eyes before you fall asleep so you won’t be tempted to look at it in the night.
8. GIVE IT 30 MINUTES
If you can’t get to sleep for over 30 minutes, get out of bed and do something boring in a dim light until you feel sleepy, then try again.
9. KEEP YOUR ROOM AT A COMFORTABLE TEMPERATURE
Make sure your bedroom isn’t too warm or too cold, but aim for a temperature on the cooler side. According to the National Sleep Foundation, the temperature range for optimal sleep is 60 to 67 degrees Fahrenheit.
10. MASK ANY NOISE
If you have problems with noise in your sleep environment, try masking it by using a white noise generator or turning on a fan.
TO WRAP IT UP
Great sleep is important for your health and overall well-being. If you struggle to get a good night’s sleep on a regular basis, give some of these tips a try to help yourself relax, unwind, and sleep soundly.
And remember – everyone is different! Tailor these tips to your own routine, and share some of your own in the comments!
Want more sleep advice? Check out these 5 Tips to Sleep Yourself Skinny!