Nothing is worse than laying in bed, looking at your clock, watching the time tick by and knowing you need to wake up in a few hours. Not being able to fall asleep or stay asleep is a frustrating obstacle. Depending on your personal sleep struggle, different tactics will help you better than others.

FALL ASLEEP

If you are struggling to fall asleep, the usual culprits are too much energy and an excess of thoughts in your mind causing you to be stressed and uptight. In order to counteract these challenges, there are a few habits you can integrate into your lifestyle to help you overcome your sleep battle.

 

EXERCISE

Everyone will always mention exercise when trying to help you manage your sleep. This tried and true option will help balance your hormones and rid your body of excess energy.

Workout for an hour, exhaust your body and when your head hits the pillow at night you will be out. In addition to the physical exertion, the added hormone benefits also help you sleep better and bring you joy.

NIGHTLY ROUTINE

Create a nightly routine. If that looks like sitting down with a book and a cup of chamomile tea, create a pattern to help train your brain when it is time to shut down. A bath, reading or tea, are all great options to help develop a mental off-switch.

NOTEPAD

There are times when life is so busy your mind simply cannot shut off. If you lay in bed running through lists of what needs to be done, you are preventing your mind from shutting off. Keep a piece of paper or a notepad by your bedside and write down all the thoughts you are having. By doing this you ultimately free up mental space and relax your mind, helping you let go and sleep.

TECHNOLOGY

This I believe goes in both categories for falling asleep and staying asleep. Stay off technology for at least a half hour before you go to bed, if you can make it an hour, even better! The lights from your phone are designed to keep you up and engaged.

Some people even struggle with anxiety as a result of scrolling through their friends and influencers feeds. Give your mind a break and take time away from your phone.

In regards to staying asleep, you should try to keep your phone in another room and turn off the sound. You have trained your brain to be alert to these noises and it can definitely impact your sleep if you are hearing them while you snooze. 

STAY ASLEEP

ASHWAGANDHA

This root can be bought in many different forms and it is known as an adaptogenic herb. This simply means that it helps you regulate your stress levels depending on what your body needs. By lowering your stress there is less cortisol flowing through your system helping your body relax and get a better night sleep.

MELATONIN

Melatonin is naturally produced in the body and necessary for a night of deep restful sleep. There are many more benefits to taking a melatonin supplement beyond just sleep, but it is most well known for its sleep wonders.

CHAMOMILE TEA

Chamomile contains an antioxidant called apigenin which has a calming effect. This calming sensation will help you fall and stay asleep.

WHITE NOISE MACHINE

Break up all the noise around you with a white noise machine. No matter where you live this can be beneficial. This will help hide louder noises that may wake you during the night.

 

CONCLUSION

Sleep is critical to your wellbeing. Without deep sleep, your body would begin to deteriorate. Sleep helps you form memories and retain the information you have gathered from the day. By eliminating technology before bed and integrating a few tricks into your daily routine, you will be well on your way towards a better night sleep.