Some people can find it really difficult to get to sleep. A lack of sleep can have a massively detrimental effect on a person’s ability to function, so here are a few simple tips to help a person sleep better at night.
Sleep At Regular Times: Make sure you go to sleep between the same hours every day, going to bed at the same time and setting an alarm to wake up at the same time in the morning. Over time, your body will learn to fall asleep at this time every day, and it will help you get to sleep. Further, so long as you’re getting enough sleep you will wake up at the same time every morning even without an alarm clock of some kind.
Take Naps: If you’ve missed out on a few hours sleep, take a short nap during the day. For insomnia sufferers, simply sleeping in late can completely throw their sleeping schedule, and it can be very difficult to recover. Be careful though, and limit your naps to no longer than thirty minutes.
Trick Your Brain: Increasing your light exposure during the day, even by simple things like not wearing sunglasses, opening your curtains or going outside more frequently. Then, at night, turn off everything which gives off light and make the room as dark as possible. Over time, this will cause your brain to boost your melatonin production, helping you to sleep.
Keep Your Room Cool: A room that is too hot or too cold can severely effect your sleep cycle. Make sure your bedroom is a comfortable temperature with plenty of ventilation to make your night as comfortable as possible.
Get Rid of all the Noise: Turn off your radio, computer and tv before you go to sleep. If there’s still too much noise (traffic and other things), try purchasing ear plugs. There are also specially designed machines which fill the room with background noise specifically designed to help you sleep better.
Keep your bed for sleep: If you only use your bed for sleep and nowhere else, when you get to bed your body gets a powerful cue to fall asleep.
Fight Daytime Drowsiness: If you feel yourself getting tired at all during the day (particularly after dinner), try doing something active which wakes you up. Don’t fall asleep during the day regardless of how drowsy you are, since it can totally throw off your sleeping schedule.