Three Things You Can Do to Improve Your Sleep Tonight

by Martin Reed Patient Advocate

Going without proper sleep over a period of time is nothing to ignore. It can take a toll in all areas of your life – from your health, to relationships, finances, career, and even your mental well being and attitude.

If you've noticed a trend that sleep is starting to become an issue for you, here are some things you can do to promote sleep in your life. Follwing these tips will also help keep sleeping issues and full blown insomnia from taking over your life.

Prepare your body for restThere are a few relaxation techniques that you can do to help transition your body over to sleep. One of the most popular is to tighten and then release each muscle group. When you get in bed at night, take a few minutes to just lay there and let yourself relax into the mattress.

Next, curl your toes for a count of ten and then relax them. Repeat this all the way up your body in each major muscle group until you reach your neck. By the time this technique is complete the muscles in your body should be relaxed which makes sleep easier to come by.

Prepare your mind for rest

It does no good to prepare your body for sleep if you are going to lay there with a million thoughts rolling around in your head. If mulling over thoughts is something that is starting to take over your sleep time, try to journal an hour or two before bedtime.

Put down all of your thoughts and worries into a journal and leave them there.

When you do get in bed, think about a tranquil scene. It may be a beach, the mountains, the countryside, or whatever scene brings peace to your mind. Imagine yourself there; take in all the details of the scene in your mind’s eye. Imagine what it feels like on your skin and the smells you are experiencing.

By doing this routine each night when you go to bed you are allowing your mind to settle down. A calm mind means sleep will come easier.

Keep a sleep log

If sleep is still hard to come by after preparing your mind and body, consider keeping a sleep log.

Write down your daily routine each and every day for a few weeks. Record when and what you eat and drink, when you wake up, when you go to sleep, what woke you up in the middle of the night if you are aware of it, your total sleep time, when and how much you exercise, your interactions with others, your social activities, what is going on with your job, and so on.

By keeping a sleep log you should soon be able to make a connection between your life and what is causing your sleep to be hindered.

If your insomnia proves to be truly stubborn, seek out the care of a doctor or sleep specialist. The issue may go beyond just normal everyday stressors and tension.

Take your sleep log along with you when you do schedule a visit. Something that you may have overlooked in your log may stand out bright and clear to a professional.

Martin is the creator of Insomnia Land’s sleep training course for insomnia. His course aims to teach you how to fall asleep and how to stay asleep. Over 3,000 insomniacs have completed his course and 96 percent of graduates say they would recommend it to a friend.

Martin Reed
Meet Our Writer
Martin Reed

Martin is the creator of Insomnia Coach, an eight-week course that combines online sleep education with individual sleep coaching. His course helps clients improve their sleep so they can enjoy a better life with more energy and start each day feeling happy, healthy, rested, and refreshed. Martin also runs a free sleep training course that has helped over 5,000 insomniacs. He holds a master’s degree in health and wellness education and studied clinical sleep health at the University of Delaware.