Even if you have the most comfortable Orange County mattress in the world, some nights are hard to fall asleep. It’s only natural. With daily worries and excess muscle tension plaguing most people at night, it’s no wonder that over half of Americans experience insomnia. Perhaps that’s why practices like meditation and yoga have become so popular over the last decade. People need a way to relax, unwind, and calm their minds so that they can get a good night’s rest.
If you are one of those people that needs help falling asleep, we have some expert tips for getting your body and mind ready for bed.
Have a Bedtime Routine
This is the number one piece of advice that any sleep expert will give to someone who is having trouble sleeping. Our brains respond well to routine. Once we have conditioned our bodies to sleep after a certain sequence of activities, it will become easier to get into the habit. Most experts recommend performing a sleep routine between 20 and 30 minutes before getting into bed. Some of the most common bedtime routines include taking a shower, putting on pajamas, brushing teeth, and reading. You can adjust the routine according to what makes you feel good and relaxed before drifting off.
Sleep experts say that the perfect room temperature for bedtime is around 68 to 72 degrees Fahrenheit. You do not want to be too hot when you are going to bed because this will keep you awake. So, if you like to take hot showers or baths before bed, you should give yourself enough time to cool down before you actually go to sleep.
Turn Off Digital Devices
Digital screens emit a blue light that can keep you up at night by decreasing your body’s production of melatonin. So, before you get cozy on your Orange County mattress, you should turn off your devices. Phones, tablets, and TVs are best left alone at least 30 minutes before you go to sleep. Although, most experts recommend staying away from your screens for an hour. If you must check your phone or laptop at night, then make sure that it is set to “night mode” which helps filter out blue light. You can also buy blue light blocking glasses to help regulate your sleep/wake cycles.
Drown Out the Noise
If you live next to a noisy street or have loud neighbors, then you should look into white noise machines. Many people are sensitive to exterior sounds and their minds become stimulated by the distraction. White noise can help refocus your brain on nothing. Wind, rain, and other atmospheric sounds can be played on white noise machines and white noise apps. These can produce a meditative state that will calm your brain and relax your muscles so that you can fall asleep faster.
If you still find your mind reeling at night, then you may want to consider journaling every night before bed. This can help you eliminate any intruding thoughts from your mind before you go to bed. Many people find it useful to make lists of the things they want to accomplish the next day or remind themselves of things they don’t want to forget. Once you have everything written down, you don’t have to worry about keeping the information in your head. Keep a small journal and a writing utensil by your bed just in case you think of something while you are trying to drift off.
Remember, the worst thing you can do when you can’t fall asleep is worry about not sleeping. The more you stress yourself out, the harder it will be to fall asleep. So, try to have a positive frame of mind and relax your muscles with whatever technique works for you! You’ll be on your way to a good night’s rest before you know it.