Having Trouble Getting Enough Sleep?  How to Fix It.

You know how important it is to get a good night’s sleep.  It helps increase your memory and testosterone and helps to prevent you from becoming depressed.  There are so many benefits, but sometimes our bodies just don’t seem to understand that.  Or maybe they just don’t care.

So how can you jumpstart your body into action… or rather, inaction?  Here are a few tips that should have you resting peacefully in no time.


Turn Off the Lights

Your body is programmed to know it should sleep when it is dark outside, so help it out a bit.  Use light dampening curtains and try to make your room as dark as possible.  Cutting off all possible light sources will help increase the melatonin production throughout your body.

Don’t Go for Pills

Grabbing sleeping pills might seem like the quickest fix, but you should avoid this if at all possible.  The ironic thing is that although you might technically get more sleep, the quality of sleep drops as a result.  Not only that, you run the risk of becoming dependent on pills for a good night’s sleep.  It sounds like a lose-lose situation to me!

Have a Little Snack

Sometimes eating a snack loaded with carbohydrates can help boost the amount of tryptophan in your blood, which can induce sleep.  Don’t go overboard, however.  A light snack such as a glass of warm milk, a bowl of cereal, a banana or a piece of bread will do the job nicely.

Walk it Off

This might sound counterproductive, but if you haven’t managed to fall asleep within 30 minutes of trying, then get up and go to another room for a while.  Do something to help yourself relax like listening to soft music (no heavy metal!) or writing in a journal.  When you start to feel sleepy, go back to bed and try again.

This can help reinforce the idea to your brain that your bed is for sleeping and other rooms are for not sleeping.  I know this sounds wonky, but it really works.

Cool Down

Did you know that when you fall asleep, the core temperature of your body drops?  Make use of this natural fact and turn down your thermostat.  This will help fool your body into thinking its time for beddy-bye.  The optimum sleeping temperature is between 60-67 degrees.  Brr!

Say No to Screens

This one is pretty obvious.  If you have a tv on or a phone handy, you’re only going to stimulate your brain and won’t fall asleep as quickly.  The main reason for this is because of the blue light that they emit, which can disrupt the melatonin production in your body.  Hopefully you’re not reading this right now while trying to fall asleep.  Put that phone down!

If you’ve tried all of the above and you still aren’t getting enough sleep to properly function, you might want to consider discussing this with your doctor.  Our bodies can quickly fall into bad habits, so it’s best to try nipping this problem in the bud before it truly starts to impact your daily life.