16 Easy Ways to Get a Good Night’s Sleep That Work Every Time

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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!

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Take a hot shower or bath before bed. This can help the mind relax, while the rise and fall of body temperature induces sleepiness.
  6. 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.
  7. 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.
  8. 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.
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