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Sleep is beneficial for both mental and physical health Pexels

You're here because you're having a hard time sleeping at night and as a result, you feel all groggy every morning. Every night, you brush your teeth after an exhausting day and get into your pajamas, hoping to get a good night’s sleep. But you soon find out that’s a lot harder than you think.

You can try to force yourself to sleep by closing your eyes tightly, but that only worsens the problem. You toss and turn in your bed, hoping to get into a more comfortable position, but nothing happens. More time passes as you become anxious about whether you will get enough sleep and before you know it, the sun is up again.

Put an end to this dreaded cycle. Let’s start off with what you should do before you sleep.

Sleepy Baby
Remember to relax before you sleep Pexels

1. Reduce the Temperature in Your Environment

You may not think this is important, but giving your body a comfortable environment to sleep in helps to improve your sleep quality. A warm room can disrupt REM sleep, which is very important to help your body rejuvenate after an exhausting day. The recommended room temperature is around 65 degrees Fahrenheit or about 18 degrees Celsius.

2. Take a Hot Shower or Bath Before Bed

A hot shower is also a way to cool your body down. When you are exposed to the steam and warmth of your bathwater, the body fights to bring down its temperature by radiating it out into the environment. The cool body temperature makes the brain think it’s time to sleep right away.

3. Change Your Mattress and Bed

The right mattress boosts sleep quality and leaves you energetic when you wake up. Using the right mattress also improves your posture while sleeping and prevents muscle pain. They can also help prevent allergies from mites and dust. It improves your mood and boosts your energy in the morning.

Try The DreamCloud Luxury Hybrid Mattress, to get the best sleep that you have so far only dreamed of. This mattress is a mix of memory foam and innerspring coils that can let you sleep like a baby from the day you lay your head on it. DreamCloud even lets you pay for the mattress through easy financing and gives you a lifetime warranty. You can even try the mattress for a year -- Yes! A whole year -- before deciding to buy it.

The DreamCloud Luxury Hybrid Mattress is now available at a 20% discount for a limited time, click on the link to grab this offer before it runs out.

There are also many other great mattress brands you can consider too, such as Awara’s Organic Luxury Hybrid Mattress with Natural Foam & New Zealand Wool and Nolah’s Limited Edition mattresses that are worth every penny you spend on them.

Investing in a good mattress may seem expensive at first, but its benefits last for years. It is better to never compromise on your health and invest in the right products that will help.

Having troubles sleeping at night? We're here to help. Pixabay

4. Try This U.S. Navy Technique

Now that we have set the right conditions for optimizing your sleep, let’s look at ways to fall asleep after you are in bed.

The United States Navy has a method that can help you sleep in less than two minutes flat, notes The Independent. The Navy designed this method to help people sleep, even while sitting to get some rest in between grueling work schedules. This is how you do it.

First, relax your body from head to toe. Take deep breaths and focus on parts of the body such as the face, hands and legs individually. Picture the muscles in each of those parts as they relax slowly. Then breathe out as you feel them give away all tension and calm down.

After you have relaxed the muscles in your body, begin to examine your thoughts, identify them and let them go. You will have to practice this a few times, but it can relax your mind after a long day. You can use the meditative technique of focusing on your breath, both in and out. You can also visualize a calming scene such as a seashore or a forest.

If you are getting distracted, try repeating the phrase “don’t think” to yourself over and over for about 10 seconds. With practice, you will master this technique and sleep like a baby.

5. Remove all Clocks and Timepieces from your Bedside

The temptation to look at your clock on your bedside or on your mobile phone to find out how long it has been since you got into bed will only give you stress. This is because monitoring time gives you a sense of missed deadlines, just like the ones you get at work. Stress can disrupt sleep big time.

6. Do Not Smoke or Drink Coffee Before Sleeping

Caffeine and nicotine are stimulants best avoided late in the day. Stimulants boost your energy and prepare you for activity, which is not what you want to be doing before you sleep. Some studies even suggest you avoid eating all together before going to bed. Eating triggers your metabolism to digest the food, which makes the body more stimulated rather than relaxed before going to bed.

7. Exercise, But Don’t Do it Just Before Bed

Exercise is best done during the day, especially just after you wake up. Exercising just before bed has the same effects of boosting your energy that stimulants do, making it much harder to fall asleep.

8. Relax Before Bed

Put away your electronic devices, meditate and read a book an hour before bed.

Sleeping Man
Try the U.S. Navy method to sleep in two minutes! Pexels

The best way to fall asleep quickly is to manage your sleep cycle so that you go to bed and wake up at the same time every day. Getting into a routine will help your body get used to the schedule and make it work like a well-oiled machine. This may be difficult during weekends but try practicing it for a few days and see if it works for you.

If you still can’t fall asleep after all that, the last thing you want to do is stay up in bed. Instead, take a walk or do some boring activity until you are tired. Sleep is very important for proper functioning, and we hope you find a way to sleep well.