Getting a good night’s sleep is really important for your health and happiness. But sometimes it can be hard to fall asleep or stay asleep all night. Don’t worry! There are some things you can do to help make your sleep more peaceful and restorative. First, try turning off any screens like your tablet or phone at least one hour before bed. The blue light from these devices can make it harder for your body to relax and fall asleep. Second, you might benefit from taking a magnesium supplement. Low levels of magnesium can affect your sleep hormone, so taking a supplement with magnesium can help you sleep better. These are just a few tips to help you get the most restful sleep of your life!
Turn off the blue light one hour before bedtime
When it’s time to go to bed, it’s important to turn off all the screens in your house. That means no more playing on your tablet or watching TV. Why is this important? Well, the light from these screens, especially the blue light, can make it harder for your body to know that it’s time to go to sleep. This is because blue light can stop your body from making melatonin, which is a hormone that helps you sleep. So, make sure to turn off all the screens at least one hour before bedtime!
Consider a sleep-promoting supplement
Sometimes, even if you turn off all the screens and do everything right, you still may have trouble falling asleep. In that case, you might want to consider trying a sleep-promoting supplement. These are special pills or powders that can help your body relax and get ready for sleep. One sleep-promoting supplement that you can try is called magnesium. It’s a mineral that your body needs and can also help you sleep better. Just make sure to talk to a grown-up before trying any supplements!
Avoid caffeine later in the day
You know that feeling you get when you drink a soda or eat chocolate? It’s like you have a lot of energy and can’t sit still! Well, that’s because those things have something in them called caffeine. Caffeine is a kind of chemical that can make your body feel awake and energized. But if you have caffeine too late in the day, it can stop your body from wanting to go to sleep when it’s bedtime. So, it’s a good idea to avoid caffeine, especially in the afternoon and evening.
Check that thermostat
Have you ever noticed that when it’s really hot in your bedroom, it’s hard to fall asleep? That’s because your body likes to be cool when it’s time to sleep. One way to help your body cool down is to set the thermostat in your bedroom to a temperature between 62 and 70 degrees Fahrenheit (that’s about 17 to 21 degrees Celsius). This temperature range is just right for your body to relax and get ready for sleep. So, make sure to check that thermostat before you go to bed!
Park your worries in another room
Sometimes, when we’re trying to go to sleep, we can’t stop thinking about all the things that happened during the day or all the things we need to do tomorrow. It’s like our brain is too busy to relax and go to sleep! Well, one trick you can try is to park your worries in another room. Before you go to bed, take a piece of paper and write down all your worries and any solutions you have. Then, put that paper in a drawer or somewhere else where you can’t see it. This way, you can tell your brain that it doesn’t need to think about those things right now because you already wrote them down.
Make sure your alarm clocks are heard, not seen
Have you ever had trouble falling asleep because you keep looking at the clock and worrying about how much time you have left before you need to wake up? Well, one way to solve this problem is to make sure your alarm clock is heard, but not seen. That means you should put your alarm clock somewhere in your room where you can hear it if it goes off, but you can’t see the numbers on the clock. This way, you won’t be tempted to keep looking at the clock and worrying about the time. Instead, you can focus on relaxing and falling asleep!
Exercise regularly
Did you know that when you exercise during the day, it can actually help you sleep better at night? It’s true! When you move your body and get your heart beating faster, it helps your body relax and get ready for sleep later on. So, try to do some kind of exercise or physical activity every day. It could be playing a sport, dancing, riding your bike, or even just going for a walk with your family. Just make sure to finish exercising at least a few hours before bedtime so your body has time to relax before you go to sleep.
Relax those muscles
When you’re lying in bed and trying to fall asleep, have you ever noticed that your body feels tense and tight? Well, one way to help your body relax is to do something called progressive muscle relaxation. This is when you tense and then relax different muscle groups in your body, while also taking slow and deep breaths. Not only does this help your muscles feel less tense, but it also helps your mind relax and get ready for sleep. You can try tensing and relaxing your hands, your feet, your legs, and even your face muscles. Just remember to breathe slowly and deeply as you do it.
Create a bedtime routine
Do you have a bedtime routine? A bedtime routine is a special set of things that you do every night before you go to sleep. It helps your body and mind know that it’s time to wind down and get ready for bed. Your bedtime routine can include things like taking a warm bath or shower, brushing your teeth, reading a book, or listening to soft music. The important thing is to do the same things every night, in the same order, so your body knows what to expect. This way, it can start to relax and get ready for sleep.
Create a sleep-friendly environment
Last but not least, it’s important to create a sleep-friendly environment in your bedroom. This means making sure your bedroom is a calm and peaceful place where you feel comfortable and safe. Here are some tips for creating a sleep-friendly environment:
- Make sure your bedroom is dark. You can use curtains or blinds to block out any light from outside.
- Keep your bedroom quiet. If there are noises outside, you can use earplugs or a white noise machine to help you sleep.
- Make sure your bed is comfortable. You can use soft sheets, a cozy blanket, and a comfortable pillow to make your bed feel just right.
- Keep your bedroom cool. Remember, your body likes to be cool when it’s time to sleep, so make sure the temperature is just right.
By following these tips, you can create a sleep-friendly environment that will help you sleep peacefully every single night. Sleep tight!
