Having trouble falling asleep at night? We understand how frustrating the cycle of exhaustion and the inability to fall asleep can be. Here are our best tips for falling asleep fast and sleeping well through the night.
1. See your doctor
If you’re struggling to fall asleep on a regular basis and changes in your daily routine or environment haven’t helped you, check in with your primary care physician. Your doctor can let you know if and when your lack of sleep will begin to affect your health and make sure sleeplessness isn’t a symptom of another health issue.
2. Use relaxation techniques
Whether you like to meditate, make a to-do list or write in a journal, find ways to relieve stress before you go to bed. Have you ever found it very difficult to fall asleep — even when you feel tired — because your mind is racing or focusing on things you need to accomplish tomorrow? Studies suggest that mindfulness meditation can ease psychological stresses like anxiety, depression, and pain.
3. Exercise regularly
Getting regular aerobic exercise can improve the quality of your sleep. So if you want to fall asleep fast and wake up feeling refreshed, try to spend at least 10 minutes a day walking, jogging, biking, taking the stairs, or doing any other activity that increases your heart rate.
4. Unplug a little early
Stop watching TV or surfing social media before bed. Start to wind down a little earlier, and see if stepping away from the screen helps you go to bed faster. Your smartphone may seem like an easy, mindless way to relax, but if you get caught up in games, photos or news, you’re probably staying up later than you intend. The blue light from the screens also mimics daylight and can throw off your body’s circadian rhythm, leading to difficulty falling asleep.
5. Set the stage for a grand finale on the day
Make sure that your bedroom is a place where you can relax, get comfortable, and sleep in peace. For you, that might mean blackout curtains, a cool temperature, or a specific type of sheets. It definitely means a good, supportive mattress that suits your sleep preferences.
If you’re having trouble falling asleep at night and don’t wake up feeling refreshed and energetic in the morning, come talk to the experts at Mattress Man. We’ll help you decide which mattress will give you the best night’s sleep.