Sleep is one of the most important aspects of our health, but many people struggle to fall asleep at night. This may be due to stress in daily life, biological factors, or even sleep disorders. Getting insufficient sleep can lead to health issues like obesity, type 2 diabetes and depression. It also makes us more foggy and less sharp the next day making it more difficult to get things done.
If you’re struggling to fall asleep at night, here are 4 tips to try for falling asleep at night.
Try Breathing Techniques
Oftentimes, people struggle to fall asleep because they are stressed with work or life and can’t wind down. A great activity to try is breathing techniques. Deep breathing techniques can help lower stress levels by slowing down your heart rate and bringing more oxygen into the bloodstream which helps us relax.
We love using the Headspace app for guided breathing and meditations to help us hit the hay.
Read a Book
Remember how dad would always fall asleep when he was reading you a bedtime story? Well, turns out that reading is a great way to unwind, relax, and fall asleep! Reading helps us take our minds off of the stresses of the day, and is a soothing way to transition into the evening.
Just be sure to read a physical book rather than on your device as the blue light and electronics can be too stimulating when we’re trying to wind down.
Keep Up Sleep Hygiene
Yes, you probably brush your teeth before bed and wash your face - but did you know that sleep hygiene is even more than that? Sleep hygiene also includes your sleep environment like your bedroom, sheets, and even mattress. Make sure that you’re washing your sheets on a regular basis at least 2x per month. In the summer months, you may even want to bump it up to once a week since we tend to sweat more, which will get absorbed into sheets and pillowcases.
You may also want to consider keeping objects off the floor (aka tripping hazards) and black out blinds so that outside light doesn’t keep you up.
Adjust The Temperature
Many people struggle to fall asleep when it’s too hot. They end up tossing, turning and flipping in and out of the bedsheets. Our bodies actually cool down when it’s time to go to bed, so if you’re sleeping on a memory foam mattress with poor airflow, it could potentially hinder your sleep. Thankfully, the Perfectly Snug Smart Topper has cooling airflow that gently circulates underneath your body to keep you cool all night long.
You can also try adjusting your thermostat to keep a cool room temperature. About 67 degrees Fahrenheit or 19 degrees Celsius is the ideal temperature for sleeping.