Can’t Sleep — Then Try These Tips

Can't Sleep

Unless you’re Rip Van Winkle, you’ve no doubt had a sleepless night or two. You go through the next day dragging yourself around; unable to think straight; can’t add two and two; keep stumbling over your own feet, and get cranky with everyone you encounter. Have you looked at yourself in the mirror on these mornings and been taken aback by what’s looking right back at you? Get some sleep! Ah, if only you could. Let’s delve into where you sleep, what you sleep on, and your sleeping habits.

Hectic Bedroom?

You have to create a great atmosphere in your bedroom that’s conducive to sleep. We’ve outlined a few tips to send you off into the land of nod.

  • Darken your room. Turn off the light after you’ve gotten into bed so you don’t stub your toes. A good pair of black-out curtains may help if you’re a day-sleeper.
  • Try and seal out any noises and don’t put the TV or computer on. The light and noise from it can keep you awake. Of course, if you’re like many of us, it puts you to sleep as soon as you sit down to watch your favourite show, anyway. You be the judge on the TV.
  • Mattresses are vital to a good night’s sleep. Is yours ancient? Dust mites, dust, and even more unpleasant things may add up if your mattress is over five years old. Some signs that you need to chuck out the old one, are:

a) Do you sleep better elsewhere?
b) When you wake up do you feel like Frankenstein — all stiff and achy?
c) Do you try and avoid the lumps and sags in your mattress? Perhaps this is why you wake up all stiff.

  • Check out your pillows. What kind are they — memory foam, feather, polyfill? Perhaps you can change up to another sort. If you’re a drooler, then swap out quite often.
  • If there are two or more people in your bed, make sure that there’s room for all. I’m talking about small children and their parents, of course. A lot of good mattresses enable a couple of people to be able to move without feeling that the other is practicing to be a circus acrobat.
  • Temperature is vital. Do you run hot or cold? Are you able to shuck off any blankets or comforter during the night if necessary? Also, internal bed temperature is the most vital thing to get right.
  • Set yourself up with some great bedding, such as a striking leopard bed in a bag set. Wash them a few times before first use. Sheet comfort is another vital component to a good night’s rest. What about flannel sheets in the Winter and cotton (a good thread count) in the Summer? Personally, I like flannel sheets most of the year and Egyptian cotton ones in the hottest months. If you are a chemically sensitive person, wash bedding in a natural detergent.
  • Leave work outside of the bedroom! Don’t sit bolt upright in the middle of the night, thinking about that email you have to send overseas.

Get Your Routine On!

The more you can get into a great bedtime routine, the better off you’ll be. We’ve jotted down a few tips below.

  • Always go to bed at the same time, 7 days a week. If you stay up late on the weekends to treat yourself, it’ll be no treat at all the next day. Sleep rhythm is important to your body.
  • Right before bed, don’t engage in a heavy intellectual conversation, reading a horror thriller novel, or watching a violent and action-filled movie on TV. Light classical music and dimmer light is great for about half an hour before you hop into bed.
  • Exercise on a regular basis, but not right before you go to sleep. Your body and mind will still be working those abs and flexing those muscles.
  • Gentle sleep aids can help, such as Valerian Root, 5-Hydroxytryptophan and Chamomile. Check with your doctor before talking anything you don’t know about.
  • If you can’t fall asleep in fifteen minutes, get up and do something else (relaxing) for a while.
  • Don’t eat anything after 3 hours before your bedtime. That chilli you had will be dancing in your stomach until long past midnight.
  • Avoiding caffeine (remember that some soft drinks have it), nicotine, and alcohol for a little while before you go to bed, will help.
  • Go to sleep when you’re tired. That sounds simple, but don’t force it.
  • A short nap during the day can help, but keep it brief. If you’re not tired at night, you won’t go to sleep.

Still Need Help?

If you can incorporate the above tips into your life, then you’ll probably be able to get the sleep you want. Some folks need help from a professional. Don’t delay if you’ve tried everything and still can’t sleep properly. It could mean your health. Contact your doctor, or the National Sleep Foundation, or The Better Sleep Council.

About the Author

Alan Riley has created the website www.beautifulbeddingsets.com, in order to help anyone find the perfect bedding, such as crib bedding from JoJo Design or a fantastic bed set from Kimlor bedding. Having the best possible bedding and mattress when you sleep is vital for a good night’s rest. Alan and his family live in Melbourne Australia and he loves sailing. Of course, that activity provides ample opportunities for getting a great night of sleep.

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