1. Create a Calming Bedtime Routine
Creating and sticking to a sleep routine is ideal for those who struggle to fall asleep quickly and easily. Even if you’re a musician or an actor and movie star, even after making music. We all need rest. This is because such a routine makes the body feel fully relaxed before bed. Here’s our tips to help musicians sleep and anyone else to get yourself into a calm, relaxed state before bed, do the following 2-3 hours before going to bed:
-Read a book
-Take a hot bath
-Drink a cup of caffeine-free tea
How old is your mattress? If you haven’t had a new mattress for a while it may be worth investing in a new Purple mattress to help you to get a great night’s sleep.
2. Wear Blue Light Blocking Glasses
Blue light can help you get a good night’s sleep as they block blue light from screens. Blue light can suppress melatonin production as it makes your body think that it is daytime. The suppression of melatonin production makes you feel more alert hence making it hard for you to fall asleep.
If it is hard for you to avoid screens before bed, buy blue light glasses. These glasses are meant to help prevent eye strain from electronics but they are highly effective at blocking blue light and promoting better sleep by preventing interference with melatonin production. Experts recommend wearing these glasses 2 hours before bed.
3. Check the Side Effects of The Medicines You Are Taking
Some medicines may cause insomnia as a side effect. These medicines include:
SSRIs: Selective Serotonin Reuptake Inhibitors (SSRIs)- used to treat depression and anxiety
Steroids: it is recommended people take steroids such as those used to treat arthritis because they make it hard to fall asleep.
Blood-pressure medications: Alpha-blockers and beta-blockers are used to lower high blood pressure. These medications can negatively affect your sleep as alpha-blockers can reduce REM sleep while beta-blockers reduce melatonin production.
If you are taking any of the medications above and you suspect that it may have negatively affected your sleep, talk to your doctor about the advantages and the disadvantages of the medication.
4. Take Melatonin Supplements
Melatonin supplements can help you enjoy a good night’s sleep by boosting melatonin levels at bedtime. Melatonin is a hormone produced naturally by the human body and its production and release depend on the time of day. This hormone plays a role in our internal clock and as bedtime nears our bodies ramp up melatonin production.
Melatonin makes us feel tired and signals that it is time to relax and go to sleep. While different doses work for different people, start by taking 0.5 grams every night. To enable the melatonin supplement to have time to kick in, take it about 2 hours before bed.
5. Meditate Before Bed
Meditation is particularly beneficial for those people whose struggle to sleep is caused by anxiety but it can be helpful for anyone who wants to enjoy a good night’s sleep. Meditation helps you tune into the present moment and focus on deep breathing and relaxation.
This can help calm your mind and help you fall asleep more quickly. There is a type of meditation known as sleep meditation meant to make it easier for people to fall asleep. If you are a beginner when it comes to meditation, check out our guide for how to meditate for beginners.