Many of us have problems sleeping from time to time, but having regular problems can be cause for concern. Without good sleep, it is difficult to function in life. We can find it hard to concentrate and be motivated, and we can get irritable and moody. We are constantly bombarded by our own thoughts, not to mention electronic forms of communication. How can we turn our brain off at night so we can lull ourselves to sleep? Here are a few suggestions that most people know about, but they do not put into practice:
- Establish a consistent bedtime routine. Try to go to bed and wake up around the same time each day, where possible
- Get some exercise during the day
- Turn off all electronics at least one hour before going to sleep
- Don’t eat any later than three hours before going to sleep
- Don’t drink caffeinated drinks at least six hours before going to sleep
- Listen to some soothing music, read, journal, or do something that is relaxing
- Make sure where you sleep is quiet, dark, and at a comfortable temperature
- If you are worried about something or have details in your head about all of the things that you have to do, write them down and get them off your mind
- And, if you wake up in the middle of the night and can’t get back to sleep, get up out of bed and read something that is not interesting, like a recipe or an instruction manual, and this will surely put you back to sleep
So, what does it take to really implement all these things? For many of us, change is a process. Try one or two things at first so you don’t feel overwhelmed. Start small. After that, experiment with other ideas and try to make your bedtime a routine so you don’t really have to think about it. Get clear about what you want to do and do it.
