Is there anything worse than lying in bed at night and not being able to fall asleep? You wait for those blissful eight hours of rest, but instead you’re hit with tossing and turning, tiredness and insomnia. It’s something we’ve all gone through. 

The stressful thing about not being able to sleep is that it can ruin both your night and your morning. ACCORDING TO RESEARCH, a lack of sleep can negatively impact your brain function and hormone levels as well as increase your risk of disease and lead to weight gain. So how can you combat insomnia and get those crucial hours of rest? Well, we’re glad you asked. 

Unplug

One of the most common reasons you may not be sleeping is because of blue light exposure at night. Blue light is a form of light that emits from electronics like your phone, TV and laptop. Although it’s not physically harmful, blue light decreases your melatonin levels which is a hormone that helps you sleep. Therefore, scrolling through your phone or laptop right before bedtime is not the best idea.

Try to unplug at least two hours before you plan to sleep. That means no more scrolling through Instagram, checking your Facebook or going into a deep dive on YouTube or TikTok as you lay in bed. To avoid temptation, leave your phone and laptop out of arm’s reach from your bed. Even better, leave them in another room at night.

Declutter

Have you ever walked into a messy room and instantly felt overwhelmed? That’s because our brains are influenced by our physical surroundings. If your nightstand is stacked with bills, to-do lists and paperwork, it’s no wonder you’re having a hard time sleeping at night. 

Separate your work space from your resting space. Make sure the area around your bed is devoted solely for relaxation. Light a candle, spritz some lavender oil, clear your space and your mind.

Create a Relaxing Environment

Think of your bedroom as a mini paradise, separate from the rest of the world. You want it to be as relaxing as possible so you can fall asleep with ease. Work to keep noise and light at a minimum. If you live in a crowded area, try wearing ear plugs and an eye mask to sleep. Also, if you’re sweating or freezing when you wake up, this could be the cause for your poor sleep. Double check your thermostat before you sleep so it’s set at an adequate temperature through the night.

Soak in Some Sunshine

Even though we just talked about blocking out light while you sleep, it’s important to soak in sunlight during the day. It turns out that getting natural light during the day can reduce the time it takes for you to fall asleep as well as improve the quality of your sleep. 

Make time each day to soak in some sun. It’s recommended to get two hours of sunlight every day. If you work at a desk job this can be highly difficult. However, every bit of sunshine counts. You could take a short walk during your lunch break or once you get home. You can even do an extra lap when you’re walking your pet for a potty break.

Incorporate a Healthy Lifestyle

If you eat a heavy meal with a side of soda right before bed, chances are you won’t be having a restful night of sleep. It’s important to avoid caffeine and food (especially greasy, heavy food) right before bed. Caffeine can stay in your system for a very long time. To be safe, don’t drink any beverage with caffeine at least seven hours before sleep. If you do need to have coffee or tea at night, opt for a decaffeinated version. 

It’s also a good idea to incorporate exercise into your routine. Research shows that having an active lifestyle promotes better sleep. Find a workout that you enjoy. If you hate running, try yoga. Or if yoga makes your body ache (like it does mine), try a zumba or kickboxing class. Just make sure to exercise a few hours before you go to sleep instead of right before. It’s shown that high intensity workouts increase your adrenaline which can actually keep you awake.

Check Your Mattress

Did you know your mattress could actually be the reason you’re not falling asleep? The recommended life span for a mattress is seven to 10 years. That means it’s might be time to upgrade. Some people can feel intimidated by mattress shopping. But do not fear! Here’s a list of things you need to consider when choosing your mattress.

Mattress Checklist

SIZE: What’s the optimal size for your mattress in proportion to your bedroom?

SOFTNESS/FIRMNESS: Think about the level of firmness you want in your mattress. Having a mattress that is too soft or too firm can lead to back pain and lack of sleep. Test out different types to see what suits you.

FILLING: There are various types of fillings for mattresses, from cotton to memory foam. You can ask your salesperson the pros and cons of each or do your research online beforehand so you know exactly what you want walking into your furniture store. 

BASE: Similar to mattress fillings, there are also several types of mattress bases. Box springs are one of the most common bases. However, adjustable bases are also an attractive option if you want to be able to sit up in bed comfortably.

Stick to a Schedule

Our bodies operate on a circadian rhythm – that’s just a fancy term for internal clock. If we are consistently inconsistent with our bedtime, then our circadian rhythm gets confused – making a good night’s sleep almost impossible.

Try to stick to a consistent sleep schedule. Now that may sound simple, but many of us vary our bedtime on a nightly basis without even realizing. Here’s a pro tip. Try to get ready for bed an hour to an hour and a half ahead of your actual bedtime. This will give you a good cushion of time in case you do get hit with distractions.

We all know how important sleep is. We also know just how cranky we can get without it. Save your loved ones from your sleep-deprived outbursts and tears by following our tips. Just remember to check your mattress, unplug, relax and stay consistent.