Are you having troubles sleeping at night? Do you wake up constantly throughout the night? If you toss and turn all night and wake up groggy, its time to make some positive changes at home. Go to bed! Here are several tips for those who are interested to improving their sleep patterns and saying goodbye to sleep issues.

1. Create A Relaxed Environment Before Bed

As you prepare for bedtime, start dimming the lights and turning down the temperature in your home. Use fans to cool down your room and avoid bright lights.

Lower light exposure and cooler temperatures in your bedroom will allow you to feel relaxed. This in turn will also help promote the release of melatonin in your brain. Melatonin is the sleep-promoting hormone. In contrast, high or bright light exposure will suppress melatonin release. Furthermore, melatonin can also be taken in pill form to help increase total sleep time.

Always turn your electronic devices off one hour before bed! It’s difficult for most people to be away from their devices for that long, however the bright lights that radiate from electronics will only make your sleeping problems worse.

2. Get Active

Get in the routine of exercising for at least one hour a day! Consistent physical activity will help you fall asleep faster and will improve your overall sleep quality. However, avoid exercising too close to bedtime, or you may be too pumped up to fall asleep.

Practice yoga! Yoga can help you relax your muscles and clear your mind before bed. This will allow you to find peace and tranquility before you hit the sheets, which will you improve your sleeping. Before bed, get in the routine of practicing yoga for at least 10 minutes.

Here are a few yoga poses that you can try at home, which are designed to help you sleep:

  • Simple Forward Bend
  • Child’s Pose
  • Supported Wall Inversion
  • Supine Stretch
  • Corpse Pose

Each pose should be held at least 2 minutes. It is important to take slow, deep breathes as well.

3. Breathe

Practice deep breathing! One of the biggest issues for sleeping is shutting your mind off before bed. Deep breathing will allow oxygen delivery to your blood. This can help you calm down your body and mind before bed, so you can get a good night sleep. Make it part of your nightly routine. Here are some deep breathing techniques to practice at home:

  • Inhale through the nose for a count of 6
  • Hold for a count of 3
  • Exhale through the nose for a count of 6
  • Hold for a count of 3
  • Repeat this series 4 more times
  • Next, inhale through the nose for a count of 6
  • Exhale through the nose for a count of 6
  • Repeat this series 4 more times.

4. Limit Daytime Naps

Long daytime naps can potentially interfere with nighttime sleep, especially if you're struggling with poor sleep quality already. However, if you choose to nap during the day, try limit yourself to about 10 to 30 minutes and make it during the mid afternoon.

5. Focus On Getting 8 Hours of Sleep

Allow your mind and body to rest and repair by receiving 8 hours of sleep every night! Finding a balanced nightly sleep schedule will help preserve and enhance your brain health and overall function over time.

6. Stay In Bed

Avoid getting out of bed in the middle of the night, this will only make your sleep problems worse then they were before. Keep away from getting up and grabbing that glass of water. Never look at the clock or electronics. These bad habits increase poor sleep quality. Therefore, break the cycle and make it your goal to correct these issues!

Use these tips to help make the right changes to assist your quality of sleep. Nearly everyone has an occasional sleepless night. However, if you often have consistent trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.