If you often find yourself awake in the wee hours of the night and unable to find slumber, you may think it is impossible for you to get a good night’s sleep on a regular basis. However, tossing and turning does not have to be your fate. There are a number of techniques you can use to ensure you sleep well at night.
Keep a Sleep Schedule
You should designate eight hours each night as sleep time. You should lie down and wake up at the same time each day and night. Do not deviate from this schedule for more than an hour, even on weekends. This consistency will influence the sleep-wake cycle your body maintains. If you are unable to fall asleep for 20 minutes after lying down, leave your bed and enjoy a relaxing activity. Return to bed when you feel tired.
Avoid Caffeine in the Latter Part of the Day
There are a lot of good reasons to explain the popularity of coffee. But helping you to sleep at night is not one of them. In fact, drinking coffee and other highly caffeinated beverages late in the day will stimulate your nervous system and may result in a restless night of sleep. Elevated caffeine levels in the blood can last for six to eight hours. You should probably not drink coffee after 3:00 or 4:00 PM.
More than likely, you have already heard about the many benefits of cannabidiol, a compound that is used for a variety of reasons. CBD has been shown to regulate the sleep-wake cycle. CBD tincture is a very popular product for those looking for something quick and easy to catch some zzz’s.
Melatonin is a hormone produced by the body that signals the brain when it is time to relax and go to sleep. Melatonin supplements have worked well for individuals who suffer from insomnia and may do the trick for your sleepless nights. One group of researchers found that 2g of melatonin before going to bed was enough to improve the quality of sleep and increases next-day energy.
Stay Away from Alcohol
Alcohol can wreak havoc on your ability to sleep well at night. Alcohol is a known contributor to sleep apnea, disturbed sleep patterns and snoring. A drink before bedtime will also disrupt normal melatonin production. Another study demonstrated that alcohol at night decreased the amount of human growth hormone your body produces at night, which disrupts sleep and can cause a number of other health-related issues.
No Eating at Night
Eating late at night might cause a decline in sleep quality and disrupt your body’s ability to produce HGH at night. The type of snack you choose at night may also play a role in your ability to sleep at night. One study showed that eating carbs within four hours before going to bed caused study participants to fall asleep faster and resulted in better quality sleep.
Bath or Shower Before Bed
Another great way to improve your quality of sleep at night is to take a warm shower or bath. A hot bath an hour and a half before bedtime has proven to promote deeper sleep. If for some reason you are not in the mood to take a full bath, soaking your feet in warm water can bring similar results.