Struggling To Sleep? Try These Tricks!

This is a collaborative post

There’s nothing worse than the sound of your alarm in the morning – especially if you’ve not slept much throughout the night.

Despite this, many people accept fatigue and lack of sleep as their “norm.” In fact, a recent study found that one in three adults get less than seven hours of sleep, which, over time, can bring forth major consequences for their physical and mental health. 

Photo by Gregory Pappas on Unsplash

Fortunately, there are plenty of ways in which you can go about improving your sleeping habits. Implementing these changes could mean that you wake up with a spring in your step.

Redecorate your bedroom.

While redecorating your bedroom just to get some more shut-eye may seem like a drastic move, you’d be surprised how much our environment can contribute to the quality of our sleep. 

For example, if you work from home and have your desk set up in your room, your brain may have begun to subconsciously associate your bedroom with work and all of the stress that comes alongside this. As such, it’s no longer your “safe space,” meaning that it’s definitely time to think about redecorating the space and moving your desk elsewhere. 

Furthermore, if your furniture, particularly your mattress and bed, is on the older side, this too could be inhibiting your sleep. This is because they are simply not as comfortable as they once were, making it harder for you to find a good sleeping position. Fortunately, you can buy high-quality beds online and have them delivered quickly to your door, meaning you’ll be sleeping through the night in no time!  

Limit your screen time.

In the digital age, some amount of screen time is unavoidable, especially in the workplace. However, limiting your screen time can make it easier to get the sleep you crave. For example, you should avoid using your phone for an hour before bed, even if you usually reserve this time for social media scrolling.

Doing so will give you the time to properly unwind and decompress, making it easier to drift off. While this may take some getting used to, once you get into the habit of falling asleep without having your phone in your hand, you won’t want to look back. 

Have a consistent nighttime routine.

While the idea of a fully grown adult having a bedtime may seem ridiculous, various scientific studies have found that maintaining a consistent nighttime routine is key when it comes to developing a healthy sleep schedule. 

This is because our minds and bodies adapt to our routines, so when we begin to go through the actions that signal “bedtime,” such as brushing our teeth, completing our skincare routine, or reading a book, our body interprets this as a sign to prepare to go to sleep. As such, the more consistent and strict you can be with your routine, the easier it will be to fall asleep each night.

Say no to the coffee. 

Whether you’re partial to an iced coffee or a mocha, your drink of choice could be the culprit behind your lack of sleep. This is because they act as stimulants, which can increase your body’s production of cortisol and adrenaline – chemicals that make us feel more alert and energised. While this feels like a lifesaver in the middle of the day when you’re dealing with an energy slump, you could still feel the effects of the coffee long into the night. As such, you should only indulge in a coffee or two in the morning and reach for a decaf coffee in the afternoon. 

Build up a sweat.

While you may have had a busy day at work, filled with meeting after meeting, this kind of exhaustion doesn’t always translate into a good night’s sleep. This is because you’ve spent most of the day sitting down, meaning you’ve not spent up all of your energy. As such, you should try to fit some exercise into your daily routine – even as little as ten or fifteen minutes can make a huge difference to both your sleeping habits and overall health. For example, you could go on a short walk during your lunch break or just after your dinner. This way, when the time comes to get into bed, you’re already halfway there! 

In short, there are many steps you can follow to improve your sleeping habits. However, if the issue persists and you’re consistently exhausted, you may want to reach out to a healthcare professional who can provide you with more support and guidance.