Getting enough sleep at night can be challenging. We all know what it’s like going to bed late because we are so busy and having to get up early the next morning to do a full day’s work.
Unfortunately, many of us don’t know how to sleep. We think we just put our heads down on the pillow and that’s it, but it tends to be much more complicated than that.
Fortunately, this article is here to help. We run through some of the most beneficial behavioral sleep aids and how you can leverage them to feel more refreshed every day.
Regular Exercise
It might sound strange, but regular exercise during the first half of the day is an excellent sleep aid. The more you can help your body get into a rhythm, the more likely you are to sleep well at night.
You don’t have to do all that much exercise, either. Just getting 45 minutes a day can be enough to assist your sleep patterns and make you feel even more comfortable overall.
You particularly want to exercise if you feel tired. Physical activity can break you out of negative sleep cycles and help you get the shut-eye you need.
Just remember to avoid working out late at night. Too much activity in the evening can interrupt your winding down time, making it harder to get the rest you need.
Adopt A Sleep Schedule
Next on your priority list should be to adopt a sleep schedule. You want to go to bed at regular times and wake up in the morning at the same time.
Getting into this habit will help you maximize your circadian rhythm. Your body will get used to going to bed at, say, 10 pm, just like your stomach gets used to eating food in the middle of the day.
Adopting a sleep schedule can be challenging if you have a busy work or family life. But eventually, people should work around your need to sleep, not the other way around.
As you become more advanced in developing your sleep schedule, you can get to the point where you no longer need to rely on alarms. Your body simply wakes you up in the morning once you’ve had enough rest.
Create A Relaxing Bedroom Environment
Another sleep aid is to create a relaxing bedroom environment. You want everything to be just right to ensure you get the shut-eye you require.
The first place to start when making improvements is your bedding. Look for companies like Purple Mattress that focus on improving comfort and ensuring you’re not putting your body in an awkward position.
You also want to clear any clutter from the space to stop your mind from wandering. Mess everywhere can create stress for some people, making it harder to sleep.
If you struggle with street noise, you might also want to install a white noise machine. Some people find the sounds these create more relaxing than plain old silence.
Finally, you can try installing blackout curtains. These are helpful if you live on a street with street lights or in a city with a lot of light pollution. Blanking out any incoming artificial light regulates your sleep pattern and helps you feel more ready to go to bed in the evenings.
Use Light Therapy
If you’re someone prone to seasonal affective disorder (SAD), you might also want to boost your sleep routine with light therapy. Using the power of lighting can help your body reset.
The best way to do this is with lamps that generate the same wavelengths as natural light. Exposing yourself to these in the morning can help you wake up, even if you do shift work and operate at unusual times of the day.
Use CBT
Another approach to get your body working the way you want it to and facilitate more sleep is to use various forms of CBT. Cognitive behavioral therapy for insomnia is one approach you might want to consider if you find your mind racing at night. It helps you identify negative thoughts and change your beliefs so that you can sleep more easily. Therapists aim to get you to look at sleeping differently, taking a more relaxed approach and not viewing it as being high-pressure. If you can’t sleep, that’s okay.
Relaxation Techniques
Finally, you might want to explore various relaxation techniques. These help your body relax physically, which can help promote better sleep quality. For example, you might find that deep breathing works or that you have success with yoga.
