Many people find themselves lying in bed at the ‘right’ time, but unable to go to sleep. Others go to sleep at an appropriate time, but wake up feeling unrested and tired. If you are having trouble getting a good night’s sleep then it may be smart to look into solutions. The chances are, there is something you are doing that can easily be corrected. With just a few adjustments, you may find yourself bright and alert in the morning and ready to tackle the day. Take a look at these tips and try them out to see just how good being properly rested can feel.
First of all, if you are a regular caffeine drinker it may be time to cut back a bit, or at least, cut back before bed. As you age, the metabolism of the body starts to change. The end result is that the caffeine you drank a few hours ago may still be affecting you. Try switching to non-caffeinated drinks at least three to four hours before bed, and you may find yourself drifting off to sleep much more easily.
Hours of Sleep
Second, you need to look at the time you are allotting to sleep on a regular basis. Whether you are not getting enough sleep, or even if you’re sleeping too much, you can wake up feeling tired. Ideally adults need seven to nine hours of sleep a day. Try adjusting your schedule until you fall into that bracket. You will be surprised the difference that an hour more – or an hour less – can make.
Third, there’s the matter of routine, which is very important for the body. Your body needs a regular sleep routine in order to go through the correct cycles of REM every night. If your sleep habits are unpredictable, your body will have a hard time figuring out how to cycle your sleep through the night. The end result is that even on nights when you get enough sleep, you still will not feel rested because your sleep cycle is disrupted. Get yourself into a bedroom routine and a set pattern of sleeping, and things will change.
Fourth, you may need to put down your mobile phone or tablet before bed in order to be properly rested. As we have become more dependent on technology, we have grown used to lying down with our screens. However, the blue light emitted from tablets or cell phones actually disturbs the natural sleep cycle, because it tells the body that it is time to wake up instead of time to lie down. It can actually delay your cycle every night by 30 minutes to an hour. Thus, you may think you are sleeping seven hours a night but your body is only getting the equivalent rest of six hours.
Finally, if all of these tips fail, then it may be time to see a doctor about your restless sleep. Sometimes there are underlying medical problems that can make you excessively tired, or make you feel as if you cannot get enough sleep. There are also medical problems that can prevent you from falling asleep or staying asleep. Having a thorough check-up is a great idea if sleep loss seems to be a chronic issue.