There’s nothing more frustrating than lying in mattress, tossing and turning and still unable to fall asleep. Your thoughts are running wild, talking over everything you can think of. What can you do? Of course , there are ways to take action! There are a lot of helpful strategies that can help you achieve a restful sleep that is restorative and relaxing. Here is a list of some suggestions for a better night’s sleep.

1. Sleep only when you’re exhausted. If you’re not able to sleep for 30 minutes, get up on your mattress and do something dull until you’re tired.

2. Don’t force yourself to sleep nor worry about not getting to sleep. Force yourself to sleep increases stress and pressure which makes it more difficult to sleep liquid melatonin liposomal sleep. Worrying about not getting to sleep however can trigger a series of negative thoughts that may contribute to a condition called “learned sleepiness”.

3. Don’t keep staring at the watch! This will just increase your stress and anxiety about time.

4. Keep a consistent bedtime sleep schedule. If you can, get to bed each night around the same time each night and wake up at the same time every day.

5. Set a peaceful bedtime routine like taking a warm bath or listening to soothing music. This signals to your brain to take a breather and let the day go.

6. Take naps for no more than 30 minutes each day.

7. Your room should be conducive to sleeping. Make sure that the noise is minimal and ensure that the room is cool and dark. Also ensure that your bed is comfy.

8. Avoid going to bed hungry or eating a large meal in the evening. You can enjoy a light bedtime snack like a small bowl of whole-grain cereal that is low in sugar. Also, cut down your consumption of alcohol and caffeine, and other stimulants that are well-known.

9. Do some exercise during the day or late in the afternoon, however, avoid exercise for more than 3 hours before the time you go to bed. Relaxing exercises such as yoga can be beneficial.

10. Take care of stress and anxiety. There are lots of options to tackle anxiety and stress like doing relaxation techniques. There are a variety of strokes for different folks. Find out what is most effective with you.

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