Sleep doesn’t always come easily. Sometimes you find yourself tossing and turning, unable to drift off no matter how tired you feel. There are, however, a few tricks you can try to ensure a more restful night’s sleep.
Start A Sleep Diary
If you wake up after a particularly difficult night’s sleep, you need to be able to tell if it is a one-time incident or whether a pattern is forming. When you have a resting period, write down how long you slept, and record any difficulties you may have had while sleeping. Looking back over recent entries may help you identify sleep problems. Later entries will determine if you were successful in your attempts to correct them. Make sure you keep a regular set of entries. A previous survey that studied adolescent sleeping patterns revealed five weekly entries were required for maximum effectiveness.
Your bedroom needs to be your sanctuary, a place where you feel physically and mentally at ease. This can be reflected in your furnishings; plants, bedding or evening electronics. A good mattress catering to your needs will help you fall asleep faster. To ensure you’re comfortable, take a look at the best mattresses according to each night. A relaxed headspace is best attained when it is reflected in the surrounding space.
Manage Your Mental Health
Poor mental health can be a trigger for poor sleeping patterns. For individuals who struggle with anxiety or depression, irregular sleeping patterns may be exacerbated. The result is also vice versa, with sleep disorders impacting 50-80% of patients in a psychiatric practice according to Harvard Health Publishing. It is during the daytime that many stresses arise, and without proper stress management, daytime stress can carry over into the evening. Set a mental deadline for work tasks and plan stressful chores early in the day. Stress may ruin your day, but it shouldn’t ruin your sleep.
Avoid Daytime Naps
If you are prone to bouts of exhaustion or chronic fatigue, you may be tempted to sleep during the day. You might feel re-energized as a result, but you may find your 8-hour cycle at night is disrupted. Make sure you’re getting enough sleep at night so you don’t feel compelled to take daytime naps; but if you do need a mid-day boost, keep your naps 15 to 20 minutes long.
For those who struggle with sleepless nights, good sleep may feel out of reach. If you follow these tips and condition yourself, restful sleep will become more attainable. However, if sleep problems persist, we recommend talking with your doctor.