So I part of the “It takes forever before I can fall sleep team…” I would actually say I am the captain of that team! There is nothing worse then falling asleep at your desk at work and it only being 10am…THE WORST FEELING EVER!
We know how important it is to get a good night’s sleep, especially considering lack of sleep has been linked to a host of health issues including heart disease, decreased cognitive function and depression. Although some people, so-called “short sleepers,” do well on as little as four hours of sleep per night, the average adult requires seven to nine hours of shut-eye in order to function properly the next day.
Establishing a routine means sticking to it, even on weekends when you might be tempted to stay up late.
Give yourself a tech curfew
This doesn’t just apply to kids. Turn off any and all tech devices at least 60 minutes (preferably 90 minutes) before bed,
Have a snack
It could be a good idea to fix yourself a bedtime snack, especially if you struggle with staying asleep through the night. A healthy protein-rich, grain-filled snack like yogurt with granola, pumpkin seeds or a fibre-rich cereal with milk.
But avoid caffeine and alcohol.
Create a conducive sleep environment
Darkness is very important to falling asleep, because it helps release melatonin. You also want to have a quiet space, so invest in a white noise machine or earplugs if you get a lot of ambient noise or you have loud neighbours. I listen to a white noise playlist and it’s amazing!
Can’t sleep? Get out
It may go against everything you believe to be true about sleeping, but if you’re awake in the middle of the night, don’t stay in bed. Getting out of bed and engaging in a relaxing activity, like reading a chapter of a book, doing a puzzle or drawing — and flip your alarm clock around so you can’t see the time. Whatever you do, don’t get in front of a tech device and don’t turn on the lights because they’ll stimulate you and wake you further.
If you don’t want to get out of bed because you’re afraid of waking your partner or you’re warm and cozy, try practicing mindful breathing or meditation. These will help you be present in thought and prevent you from getting agitated by worries or anxiety.