If you're struggling to fall asleep at night, you're not alone. The busy pace of modern life can leave us feeling tired but wired. Here are five small changes you can make to get back on track.
1. Fix Your Sleep Schedule
Those wakeful nights could be caused by an erratic sleep schedule. Every day—including weekends and holidays—schedule a bedtime and wake-up time to reset your body’s internal time clock, also known as circadian rhythm.
2. Rethink Your Bedroom
Working, talking on the phone, or watching TV in the bedroom can wreak havoc on your sleep cycle. Turn your bedroom into a sleeping oasis by removing all digital devices and keeping the space cool, calm, and comfortable.
3. Get Moving
It’s no secret that exercise boosts your overall health, including sleep. Just make sure to schedule your harder workouts earlier in the day to give your body enough time to transition into relaxation mode. Reserve lighter activities, such as yoga, for the evening.
4. Get Comfy and Relaxed
Like an athlete stretching before a big race, you can prime your body for sleep by practicing wind-down techniques 45 minutes before bedtime. Activities such as reading, journaling, and meditation can make it easier to doze off.
5. Get to the Root of the Issue
If you’ve tried all the techniques and nothing works, get checked out by a doctor. Chronic insomnia is a medical condition that can be treated with behavioral treatments such as cognitive behavioral therapy. Other sleep disorders including sleep apnea and restless legs may also be involved.