What to do When You Can’t Sleep

Do you have trouble falling asleep and staying asleep throughout the night?

Check out these tips for a better night’s rest.

Stick to a sleep schedule.
Going to bed and waking up at the same time each day sets the body’s “internal clock” to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover. Waking up at the same time each day is the very best way to set your clock, even if you did not sleep well the night before.

Exercise Early.
Exercise helps promote restful sleep if it is done several hours before you go to bed, it can help you fall asleep faster and sleep more soundly—if it’s done at the right time. Exercise speeds up your metabolism and elevates body temperature. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep. Try to finish exercising at least three hours before bed or work out earlier in the day.

Bedtime Ritual.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities. Read a book or magazine by a soft light, listen to soft music, do some easy stretches, wind down with a favorite hobby, or listen to books on tape.

Avoid using electronic devices.
Use of electronic devices such as computers, smartphones, and TV will disrupt your bedtime sleep. The blue light emitted from electronic devices prevents the production of Melatonin hormones, the one responsible in making you sleepy. And, your attention will be diverted as you force your brain to focus on absorbing the information you’re reading or watching.

Make sure your room is dark.
All nighttime lights disrupt you from sleeping, so make sure that by the time you go to your bed, the room is completely dark. The darker your room will be, the better you’ll sleep. Shut your curtains and block the lights emitting from the windows, moving your electronic devices (even the alarm clock) out from your vicinity.