There’s nothing worse than tossing and turning in an effort to get to sleep at night. Next time you’re struggling to drift off, try our tips and tricks to help you fall asleep in no time.
1. Stick to a regular sleep routine
Going to bed at different times every night can make it difficult to fall asleep when you need to. Sticking to a regular bedtime will help your brain and internal body clock get used to the same schedule every night.
2. Relax before bed
A warm bath or relaxation techniques, such as yoga, will help you unwind so you’re prepared for a restful sleep.
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3. Distract your mind
Sometimes focusing on sleep can leave you lying awake and frustrated. Instead, allow your mind to settle by reading a book or listening to soothing music.
4. Create a relaxing sleeping environment
Setting the scene for a good night’s sleep begins with a quiet, dark bedroom that isn’t too hot or cold. If needed, put up some blackout curtains and use earplugs so you can sleep peacefully.
5. Banish electronics from the bedroom
TVs, computers and phones can stimulate your mind, making it difficult to wind down and rest your mind.
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6. Find a comfortable bed
Take care to choose a mattress that will provide you with the support suited to the way you sleep.
7. Watch what you eat before bedtime
Stimulants, like caffeine, can keep you awake whilst eating a large meal before bed can also disrupt sleep.
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8. Keep away from nicotine before bed
Since cigarettes, nicotine patches or gum contain this stimulant, they are best avoided an hour before going to bed.
9. Become more active
Regular exercise in the morning or afternoon can help you sleep better. But, avoid doing any strenuous exercise up to two hours before you intend to go to bed.
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10. Keep a sleep diary
Over the course of a few days or weeks take note of your sleeping patterns. Record the times you go to bed, what you did beforehand and what time you wake up in the morning to discover what could be keeping you awake.