We’ve all been there. It’s pitch black outside and you roll over and the clock says 2 a.m. You lay there, eyes wide open, unable to find the rest you so need and deserve. After what feels like an eternity, you look at the clock and it says 2:05. You think about all the things you have to do the next day and how you will be dragging all day long if you don’t get back to sleep. So, what do you do?
Rewind a bit and take a look at your bedtime ritual. We talk about this a great deal when it comes to our kids. Experts say kids need a predictable routine every night—same procedure and time so that their brains tell their bodies it’s time to slow down and rest. Adults are no different, but sometimes we forget.
One of the best things you can do before bed is to unplug. Yes, this is possible, even in this day and age, but you have to work at it. Consider not having a television in your bedroom and turning away from all your screens at least half an hour before bedtime. Each and every screen we spend hours looking at each day is full of stimuli that keep our brains charged up. Walk away from the screen and let your brain unwind a bit.
Don’t exercise right before bed. Just like sitting in front of the TV and all its lights and action stimulates your brain, so does exercise. Being active right before bed gets all your body systems activated and your body needs to begin to slow down to prepare for sleep.
Don’t eat a big meal before bed. Your digestive system will be working overtime at a time when it should be winding down if you eat a large meal right before you lay down to sleep. If you are hungry before bed, try eating a small, healthy snack. Try a granola bar or small bowl of healthy cereal or a warm glass of warm milk. Research has shown that there is something mentally comforting about a warm glass of milk and that it actually release brain chemicals that help you relax.
If you wake up and can’t go back to sleep, avoid turning on the television or computer. Again, the images you see on those screens are full of lights and sounds that activate numerous parts of your brain. Try not to turn on too many lights. If your mind is racing about all the things you have to do, place a notepad and pen by your bed and jot down what comes to your mind. If you are worried about something, jot that down, too, and tell yourself that you’ll have time to worry about it later.
The amount of sleep each individual needs each night varies based on a number of factors (age, activity levels). Most experts say we need an average of 8 hours per night. If you struggle to get the rest you need and these tips don’t seem to help, it may be time to contact your doctor and explore over-the-counter sleep aids, prescriptions, or other medical conditions that may require more assistance. Don’t be afraid to talk to your doctor and explain your symptoms. Everyone deserves to rest and be ready for the next day, so do what you can to unwind and set the stage for a peaceful night’s sleep.