Muscle Sport Magazine

Trouble Sleeping? Here’s Some Tips To Help


After a long and tiring day, it’s finally time to get a full night’s sleep. Unfortunately, you’re having trouble dropping of, so you spend hours tossing and turning instead of sleeping. The next morning, you feel tired and sluggish. We’ve all been there! 

Sleep is as essential as exercise and a balanced diet. Without getting enough of it, you’ll notice a negative effect on your productivity, energy, and overall health. Not only will you feel grumpy and sleepy the next day, but chronic lack of rest can contribute to the develop of illnesses.

Getting a good night’s rest is definitely possible, and you are in control of your sleep quality. Here are some tips to help you get the sleep you deserve.

  • Set your body clock

Your body has its own natural sleep-wake cycle, also known as a circadian rhythm. This can be disrupted by irregular sleeping times. Fixing this involves being consistent with your bedtime and morning alarm. You must stick to it every day, including weekends and your day off. 

Soon enough, your body clock will be back to normal, and your brain will automatically let your body know when it’s time to sleep and time to wake up. You’ll find it’s much easier to drift off to sleep.

  • Limit caffeine intake during the day

It’s not a surprise that caffeine has the potential to impact the quality of your sleep. Caffeine can stay inside your body for 6-7 hours before leaving your system. That’s why it’s always advisable to limit your caffeine intake during the day and especially at night. If you find it difficult to start your day without caffeine, you may consume one serving in the morning instead. 

If you’re looking for an alternative to your hot coffee, you can opt for herbal teas instead or a warm glass of milk. There are also supplement drinks available that are rich in melatonin and magnesium for sleep. All these are good nighttime warm drinks that can help you relax and ease your mind.  

  • Start a bedtime ritual

If you follow a ritual every morning before you get off to work, it’s important that you also follow a routine before you go to sleep. Start doing activities that will help you relax before you get to bed. Examples include taking a hot shower, reading a book, performing yoga, or meditation. 

Some of you may have had a tough time with your day time job, leaving you stressed and worried for the night and the next days ahead. Being stressed, especially when you’re in bed, will only result in a sleepless night.  Avoid bringing your problems with you as you crawl onto your mattress. Instead, you can start writing a journal; write down the things that you are grateful for, and the things that are making your days difficult, and how you would like to overcome them. This positive attitude can certainly help you get a good night’s sleep and lessen your tendency to overthink.  

Avoid using screens or watching television while in bed, as the blue light emitted will trick your brain into thinking that it’s daytime. As a result, your brain will reduce its release of melatonin, which is much needed to help you relax and get that deep sleep. Besides that, scrolling on your social media feeds while in bed will only keep your brain thriving, making it more difficult to sleep.

  • Optimize your sleeping environment 

Aside from switching up your day and night routine, your sleeping environment also contributes to the quality of your sleep. Make sure your bedroom’s ambiance is comfortable and sleep-inducing. You may have to consider factors such as your bedroom’s temperature, lighting, noise, and the quality of your bed.   

Most people sleep better when the room temperature is slightly cold but with adequate ventilation. A room that is too cold or too hot will make you uncomfortable and restless for the night. Your bedroom’s lighting can also have a significant effect on your sleep. Too much brightness is likely to keep your brain active and reduce its release of melatonin hormones. The best sleep-inducing luminescence is a semi-dark room.  

A noisy sleeping environment may also disrupt your sleep. If the noise is unavoidable, you can wear earplugs to mute the noise from the outside world. Another contributing factor to your sleep quality is your bed. Each person has unique preferences when it comes to a mattress and pillows. If you’re unsure which mattress can alleviate your back pains, you can experiment first on different firmness levels and see which one matches your needs.   

Also, don’t forget to make your bed every morning when you wake up. A made bed is an excellent way to welcome yourself when you get home and ensure your bedroom is inviting for sleep. Going home with tangled sheets and a disorganized bed will only stress you out and minimize your bedroom’s relaxing atmosphere.

Wrapping Up

Following the tips above will help to improve your sleep quality. Remember that you have to be consistent in incorporating these tips with your day and night routine to see the best results and achieve peaceful sleep every night.

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