Trouble Sleeping? Here’s How To Catch Some More Z’s

When you aren’t getting enough sleep it can have a devastating effect on your life. From poor performance at work to getting grouchy and snapping at your partner, when we’re sleep deprived we tend to suffer for it. If you’ve been struggling to sleep properly lately, then read on for some handy tips on how to catch more Z’s! 

  1. Reduce blue light exposure in the evening 

Switch your phone off before you go to bed. If you climb into your bed only to sit on your phone for an hour, then you are really going to struggle with nodding off. If you don’t feel quite tired enough yet, then try reading a book or listening to an audiobook. This will help your mind and body to relax and you’ll have an easier time drifting off. 

  1. Optimise your sleeping environment 

If you have a cluttered and uncomfortable bedroom, then it may be affecting your ability to get a decent night’s sleep. Things like temperature, noise, external lights, and even the way that your furniture is arranged can negatively impact your routine. Optimize your bedroom appropriately and you’ll be much more likely to sleep better. 

  1. Exercise throughout the day 

One of the most effective ways of getting to sleep easily is by tiring yourself out. If you don’t get at least 30-minutes of medium-intensity exercise on a daily basis, then it is likely a contributing factor in your sleep deprivation. Not only is regular exercise good for your general health, but it is one of the most effective means of getting to sleep at night. 

  1. Rule out a sleeping disorder 

If you are typically quite healthy and you can’t think of what might be causing your inability to sleep then it may be worth consulting with a doctor. It could be that there are some underlying issues that are contributing to your lack of sleep and it’s better to identify those as quickly as possible so that you can work toward resolving them. 

  1. Masturbate before bed 

That’s right when you climax you’ll have a much easier chance at drifting off to sleep. Get some erotic sex toys and give yourself a little relief when you get into bed. When you climax your body releases such hormones in your body that make you relax – that, and it feels great. 

Other things to try 

The above tips are highly recommended but there are many other things that you can try. Below are a few other suggestions to explore if you are struggling with regulating your sleeping pattern. 

  • Don’t eat too late in the evening
  • Reduce your alcohol intake 
  • Don’t drink caffeine before bed
  • Consider taking melatonin supplements
  • Try to wake up and go to sleep at regular times
  • Nap less during the day
  • Invest in a quality mattress and pillows
  • Take a hot bath or shower before bed
  • Don’t drink too many fluids before bed
  • Increase bright light exposure during the day
  • Learn to switch off and relax in the evening