Don’t you hate it when that happens?
You’re trying to get to bed early because you have a big day tomorrow. So, you prep the bed, brush your teeth, slip into bed early, and then it happens. You just lay there, awake in bed. You can’t sleep. Why?
Here’s what your problem is and how to fix it.
Why You Need To Stick To A Sleep Schedule
If you don’t have a sleep routine, get into one. Most experts agree that the most important thing you can do to get a better night’s sleep is to have a ritual or routine before bed, and to develop a habitual sleep hour in which you will get into bed and relax before going to sleep.
You shouldn’t be going to bed too early, for example, because you will just lie awake and it might be harder for you to fall asleep. Soon, you’ll start associating your bed with sleepless nights – not good.
At the same time, you shouldn’t be constantly falling asleep on the couch and dragging yourself to bed every night.
Pick an hour that you will go to bed and go to bed every night at that hour – even on weekends. This is probably the hardest part. We tend to want to stay up late on the weekends because we can – because we don’t have to work in the morning.
But, this is a mistake. Your body doesn’t really know the difference between a weekday and a weekend. It just knows a daily sleep/wake cycle. And, if you disrupt it, it disrupts the hormonal balance in your body. Specifically, it changes the rate at which, and the amount of, of cortisol and melatonin in your body.
Associate Your Bedroom With Sleep
Get yourself some nice flannel pajamas, clear out any clutter that isn’t consistent with what should be in a bedroom (i.e. a bed, dresser, etc.), and start associating your bedroom with sleep. Some people try to turn their bedroom into a multi-tasker.
They like to read or work out or do any number of other things in that room. This can be problematic because you may start to associate your room with being awake. And, that can make it hard to calm your mind down enough to get to sleep.
Have a Ritual
There are certain things that you can do to prepare yourself for bed. For example, you can put on your pajamas, brush your teeth, have a pleasant conversation with your spouse, read a book, or write in your journal.
The point is to build a series of events that lead up to you going to bed. If you can do this, you can get yourself in the right frame of mind to fall asleep.
Stop Using Electronics Before Bed
According to Harvard University, blue light has a dark side. Light at night is bad for sleep because it blocks melatonin from being released in sufficient quantities.
Research shows that it may also contribute to cancer, diabetes, heart disease, and obesity. If you must use electronics at night, get yourself a pair of blue-blocker sunglasses to wear. Otherwise, take up reading – real books.
Avoid Caffeine, Heavy Meals, And Alcohol Before Bed
Do you eat late at night? Stop it. Seriously. If your belly’s full when you’re trying to sleep, your body must expend extra energy trying to digest food instead of relaxing so you can get to sleep. Alcohol is a depressant, but it also can act like a stimulant once the effects wear off.
Alcohol breaks down into two very toxic substances in the body, which must be eliminated by the liver. During this process, the body is often depressed, but afterwards, a spike in cortisol – the body’s stress hormone – occurs, which can wake you up and keep you awake all night long.
Caffeine is an obvious no-no. Don’t drink soda or black tea, or anything else with stimulants in ir right before bed.
Madeleine Burgess is a sleep therapy specialist. She loves sharing her insights for better sleeping by posting online. Look for her articles on many lifestyle websites.
