Sometimes, you spend the whole day longing to go to sleep, but when the time comes you sit lying wide awake for hours. The stresses of every day life make this a very common problem for thousands of us.
If you’ve had this experience, try out some of the ideas below. Each one has been proven to help you get a perfect night’s sleep and leave you feeling fresh and energetic the next morning. Goodbye to tiredness!
- Eat food with magnesium in it. Research suggests magnesium plays a key role in our ability to sleep through the night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.
- Take a power nap during the day. Ten to 30 minutes in the mid-afternoon is best to ensure a good night’s sleep. Any longer and we risk falling into deeper stages of sleep, which can leave us feeling groggy when we wake up.
- Use your bedroom only for sleep and relaxation. Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Sleep and sex, yes. Work and bills, not so much.
- Keep your bedroom slightly cool. Between 15 and 23 degrees Celsius is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep.
- Take a hot shower or bath before bed. This can help the mind relax, while the rise and fall of body temperature induces sleepiness.
- Set a daily wake up time. Just like it’s best to go to bed at the same time every day, it’s a good idea to keep a consistent wakeup time — even on the weekends. Irregular bedtime and wake-up hours can lead to poor sleep patterns.
- Make up for lost sleep. Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track.
- Don’t toss and turn. Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.