Have you been struggling to get eight hours of sleep at night? Do you spend half the night tossing and turning in bed? Lack of sleep has been proven to be a key contributor to fatigue, stress, and a host of other ailments. Here are proven tips to help you deal with your sleepless nights:

  1. Invest in a comfortable bed sheet and pillow

Check if your bed sheet is a good-quality, high-density one that provides you with maximum support. If it does not, head straight to a store near you offering bamboo bed sheets. Lucky for you, bamboo sheets are breathable and don’t trap excess heat under the cover, making your sleep comfortable.

Also, check if your sheets have not exceeded their life expectancy, which most manufacturers give to be ten years. After a decade, they should be replaced with bamboo sheets or other comfy bed sheets.

  1. Introduce a bedtime ritual

Our bodies work best when put on a routine, so introduce a relaxing downtime routine. It can be reading a book, a long relaxing bath, or just any activity that puts you in a relaxing mood and helps your body slowly shut down. Avoid activities that excite your brain like watching a movie or playing a game on your laptop. Anything that causes excitement or ignites stress should have no place in the bedroom.

man snoring

  1. Make your bedroom sleep-conducive

The environment and mood in your bedroom can cause a sleepless night. First, start by checking that the room is neither hot nor cold but cool. If it’s too hot, open the windows to let in a cold breeze or turn up the AC. Avoid any disruptive noises or any distractions like a partner reading with lights on when you are trying to catch some sleep. Use eye shades or earplugs to cut off light or noise distractions. Also, put up a dark-colored curtain to block out any light coming from outside or your next-door neighbor.

  1. Avoid any stimulants

Taking stimulants right before your bedtime is definitely going to keep your brain awake and active. Avoid tea, coffee, energy drinks, alcohol, or any other stimulants that may excite your brain. Your last cup of coffee should be at five o’clock in the afternoon or before dinner. On that note, you should take your dinner at least two hours before your bedtime to allow digestion to take place before you get down to sleep. Your body should only focus on one thing, shutting down. Avoid snacking after dinner or waking up in the middle of the night to snack.

  1. If you can’t sleep, get out of the bed

If you are still having trouble getting sleep, get out of bed and do something else until you feel sleepy. Forcing yourself to sleep is only going to cause you more stress. Use your bedroom for sleep time only and not much else.

After trying all these out and you still can’t put yourself to sleep, then it is time to see a doctor. You could be suffering from insomnia or other sleep disorder that needs medical attention.