How to sleep better

[TeenHelp]

How to sleep better
By Cassie (cynefin)

[Source]

Currently, it seems like there just isn't enough time in one day. Added to that the stresses of everyday life, and people may struggle to get enough sleep each night. This article is going to make suggestions to help get a better quality of sleep.

Though it may seem small, making and keeping a consistent bedtime routine can go a long way. When creating a bedtime routine, think about what is important to you to do before going to sleep. For instance, you may wish to brush your teeth, get a glass of water, or use the restroom. Keeping your body in a consistent routine can help you get ready to sleep. Consider writing out a routine and following it until it becomes second nature to you.

You may benefit from going to bed at around the same time each night if possible. As mentioned above, your mind and body benefit from a routine and a consistent bedtime is a part of that. If you have difficulty going to bed earlier, try going to bed fifteen to twenty minutes earlier each night so you can gradually make it to the bed time that you'd like.

Make your bedroom a physically and mentally comforting place. For instance, if you like cool air, you might turn on the fan; if you like a certain blanket or stuffed animal, you may wish to have it around to make you feel more comfortable. A comforting place will make it easier for you to drift into dreamland.

It may be difficult, but try not to use your bed for anything but sleep if possible. You may be prone to doing homework or other tasks in bed; this can confuse your mind because your bed is supposed to be a place of rest and relaxation. It is not always possible to use your bed for sleep only but it is something worth considering.

Don't drink a lot of caffeinated beverages. Even though it may be tempting, an excess of caffeinated drinks can keep you counting sheep at nighttime. Instead of caffeine, try an ice cold glass of water or a healthy snack to feed your brain.

Try to sleep in as much darkness as possible, and consider slowly turning off the lights at night. Sleeping with even a little bit of light can confuse your brain and make it want to keep you awake for a longer period of time. Slowly turning off the lights around your home or bedroom can help gradually cue you into sleep. If you have a naturally bright room, look into room darkening curtains to help create a more comfortable sleep environment.

Other things to try

Consider looking into Melatonin and essential oils or calming lotions. Melatonin is a hormone given off by the pineal gland and it is thought that it regulates sleep. Melatonin comes in the form of pills or gummies and is worth a shot to help regulate your sleep. Aromatherapy is therapy through your sense of smell. Lavender essential oils, or a favorite scented lotion can help you feel relaxed enough to fall asleep.

If you feel comforted by warmth or aromatherapy, try an aromatherapy plush that can be heated in the microwave. You can try an aromatherapy stuffed animal, a neck wrap, or a heated eye mask. Alternatively, you can keep these items cool by placing them in the freezer.

Try utilizing valerian. Valerian is a flower that is from Europe and Asia. Parts of this flower, such as the root, are available in tea bags, oils, supplements, and lotions. Valerian tends to be an effective sleep aid.

If you are already taking medication, or have any questions about valerian, speak to your doctor.

If you like white noise or other noises, look into a noise maker. Noise makers have several different sounds such as birds, campfires, lakes, and ocean waves. They can sit conveniently by your bedside to help block out unnatural and potentially disruptive noises.

Additionally, you can try guided imagery or breathing exercises. Guided imagery are guided meditations that give subliminal messaging to help with various issues such as self-esteem and stress. Many guided meditations are soothing and can cause sleepiness. Breathing exercises are calming and can be done to help induce sleep. Try taking thirty deep breaths when you're laying in bed.

If turning off the lights or room darkening curtains just aren't cutting it, consider trying a light blocking eye mask. An eye mask has the same functioning as room darkening curtains but may be a bit less expensive if you're on a tight budget.

If you find yourself awake and stressed at night, try writing or blogging out your feelings before going to bed. Sometimes clearing your mind that way can help you fall asleep by eliminating the need to focus on what's on your mind.

See your doctor

If you're struggling with falling or staying asleep and nothing you do seems to be helping, see your doctor. Difficulty with sleep might be related to an underlying problem.

Final thoughts

There are many differentways to help improve your quality of sleep. Whether you're sensitive to light, stressed, or overworked, there are things to try for everyone!

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