It’s a common occurrence to scroll through your phone until you are ready to go to sleep. Some people enjoy a few sessions of Candy Crush, while others like to peruse the Gram. No matter the phone activity, staring at a screen until you need to go to bed can lead to an inability to fall asleep. That’s why sleep experts say that it is imperative to create a screen-free bedtime routine. 

How can you avoid screens when they are so easily accessible? It’s very easy to unconsciously stare at your phone, answering emails, liking texts, and commenting on videos or pictures. Looking at your phone seems like a harmless habit, but staring at a screen stimulates the brain, delaying REM sleep. When the brain revs up in that way, it can keep you awake way past your normal bedtime. And if you can’t fall asleep? Well, you may just start scrolling through your phone again. 

How Your Phone Impacts Your Sleep

Smartphones make your life easier and they can be incredibly useful. They entertain you when you’re bored and serve as an informational source. The one major problem is that they are hard to put down because they are so amazing. They keep your mind engaged, stimulating your brain with information and light stimulation. The act of checking your phone stimulates the brain as much as the light does. The anticipation of that text chime or notification sound also inhibits your ability to relax and fall asleep. 

Some Content Can Cause Intense Emotions

If you fall asleep in a peaceful, relaxing setting, you will enter sleep in that way. When you engage with your phone too close to bedtime, it can negatively impact those positive feelings. Scrolling through social media can spark outrage or make you feel a certain way about yourself. The stress and anxiety that tend to accompany social media scrolling can easily disrupt sleep. Seeing something right before bed that makes you excited and happy is not conducive to sleep. That response delays REM sleep and you may just end up staring at the ceiling for hours. 

You Wake Up Feeling Groggy And Tired

Research indicates that screen time before bed can make you feel tired and groggy when you wake up in the morning. It’s almost as if your brain isn’t firing on all cylinders and energy levels are low. As previously mentioned, scrolling through TikTok or Instagram at night can open your mind to a whirlwind of emotions. When you cannot fall asleep easily, you get less sleep and the quality of your sleep isn’t as good after a scroll session. Lack of sleep causes decreased mental function and irritability, so you won’t be very productive as you go about your day. 

The Light From Your Phone Disrupts Sleep

The artificial color that your screen emits is blue light, which mimics daylight. Blue light is excellent during the day, as it signals your brain to make you feel more alert. You don’t want feelings of alertness when you are falling asleep, though. Looking at your phone until bedtime can suppress melatonin production. Melatonin is a hormone responsible for controlling your sleep-wake cycle. When the body is low on melatonin, you can experience insomnia and tiredness during the day. On top of all that, studies have shown that the blue light from your phone is also bad for your vision. In fact, an animal study found that blue light can be toxic to retina photosensitive cells, which are irreplaceable. More human studies are necessary, though.

Your Phone Keeps Your Mind Engaged

Checking your phone stimulates your brain. The last thing you need when you turn off the lights is more stimulation and information. Besides the alertness you get from the light of the screen, thinking about your phone and potential notifications keeps your brain on high alert. Each notification, especially if your phone lights up and distracts you from the darkness, jolts you out of potential sleep. Face your phone down and put it away from your pillow when going to bed for that reason.

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Each person has the ability to tap into their own energy to enhance their productivity and creativity. Too often do people think they need to make a dramatic change in their life to unlock their full potential. Rather than changing who you are, which is what makes you unique, embrace everything about yourself to establish a healthy, creative flow. 

A recent study found that about 25% of people believe they have not reached their full creative potential. It’s difficult to be incredibly unique with your ideas if you view your life as mundane. The repetition of daily activities, including your daily commute, job, and afterwork schedule, can cause the creativity river to dry up. So what can you do if your passion for what you do starts to die? Do you simply copy whatever is working around you, or do you figure out how to unleash your full creative potential? Continue reading if you want to spark more creativity and squeeze more juice from this life. 

Seek Out New Experiences

The life you live can influence what you produce, i.e. your creativity. If you are stuck in a rut, doing the same routine day in and day out, you may get comfortable with a certain way of thinking. There isn’t a lot of wiggle room for thinking outside the box, which is why changing up your routine to seek new experiences can benefit your creative flow. When you meet new people, see new places, and engage with new media, for example, you and your creativity can evolve. Take that vacation you’ve been dreaming about or read/listen to a book. Strike up a conversation with a neighbor or coworker who you aren’t familiar with. Studies have even found that playing video games may help people be more creative in their projects and tasks. Inspiration comes from unlikely sources, so don’t close yourself off to new experiences!

Limit Your Gadget Use

Smartphones, tablets, and computers are very convenient and you can use them as tools to express your creativity. On the other hand, they are very distracting and can hinder your ability to stick to the task at hand. Consider reserving an hour each morning and evening for no gadget use whatsoever. When you do this, you may find that your brain is compelled by different things. On the flip side of that coin, you may think about nothing during your unplugged state. Use this time to meditate, reflect, or simply be still. It’s good to disengage from time to time as it helps you hit the reset button. 

Create A Space For Spontaneity

Creativity can come when you least expect it. You may think of an idea on a walk or in the shower, but this isn’t always the case. Sometimes, you have to designate a space for creativity and spontaneity. Keep this in mind as well: creativity doesn’t always mean coming up with the next greatest invention. Sometimes, being creative means completing a Google Doc for the office or drafting a crafty newsletter for your company. The important thing is that you allow yourself some wiggle room to decide where you direct your energy. You may not be in the space to write a chapter of your book, but you may be ready to outline the next couple chapters with some integral plot points. All of the little things require creativity and can help you complete the big picture. Allow things to flow naturally and spontaneously and you may find that you get your best work yet!

Get Moving

When you sit in front of a screen all day, you may not find the inspiration you need to dream up big and clever ideas. If you find yourself mindlessly staring at a screen, it may be time to get up and get moving. Studies have shown that stepping away from your work and going for a walk or run stimulates neurological and physiological pathways. Opening these pathways can help you think more creatively and solve problems more efficiently. Many of the world’s top innovators also employ this strategy to get the creative juices flowing. Sometimes, you just need to step away, take a break, and clear your mind to make room for new ideas.

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Headaches are a common annoyance that people deal with on a daily basis. They can make your days more challenging, cause unnecessary stress, and even interfere with everyday tasks. While taking Tylenol or ibuprofen is an option for some, not everybody wants to regularly take over-the-counter medications. The good news is that there are many natural remedies, including minor dietary and small lifestyle changes, that can relieve headache pain.

There are several types of headaches, some of which are easier to get rid of than others. Tension headaches are the most common and less severe. Migraines can be moderate to severe and cluster headaches are quite painful and occur in groups (clusters). The way to end a headache quickly all depends on what causes it. If dehydration is the culprit, for example, hydrate with water and electrolytes. You may need to eliminate certain foods if headaches are the body’s way of signaling sensitivities. To help you tackle headaches from as many angles as possible, we have eight natural remedies below. 

Hydrate

The first thing to do if you want to get rid of a headache is hydrate with water. Because of excess caffeine, soda, and sugary drink consumption, most people are dehydrated. Being in a state of mild dehydration can cause headaches, and can even be a catalyst for migraines. Drink water throughout the day to avoid headaches, and make sure to drink a lot of water if you feel a headache coming on.

Avoid Foods High In Histamine

Found naturally in the body, histamine is a chemical that has roles in the immune, nervous, and digestive systems. It exists in certain foods like beer, fermented foods, smoked fish, cured meats, aged cheeses, and wine. According to research, consuming histamine foods may induce migraines in people who are prone to them. Cut out histamine-rich foods from you diet to see if that gets rid of frequent headaches. 

Don’t Quit Caffeine Cold Turkey

If you want to quit caffeine, that’s perfectly acceptable, but it may not be wise to do so cold turkey. Caffeine withdrawal is real thing, especially if you regularly consume coffee, black tea, soda, or any other caffeinated beverages. A lack of caffeine in your day may be the cause of your headaches. Instead of quitting cold turkey, taper off by drinking less coffee, switching to green tea, and then consuming every other day. This will help you avoid unnecessary withdrawal headaches. 

Use a Cold Compress

One study of 28 women found that applying a cold gel pack to the head significantly reduced migraine pain. Applying an ice pack or cold compress to the head or back of the neck helps to reduce inflammation. Additionally, the cold works to slow nerve conduction and it helps constrict blood vessels. As a result, the headache pain often goes away quickly.

Try Acupuncture

Acupuncture is a traditional Chinese medicinal practice that involves placing tiny needles at specific points on the body. Acupuncture aims to establish the optimal flow of internal energy, also known as qi or chi. Several studies confirm that acupuncture is an effective therapy for pain reduction, including pain from headaches. An April 2017 study showed a significant reduction of migraine attacks following a 24-week trial of acupuncture. 

Use Essential Oils

Essential oils can be very effective at reducing both headache pain and stress. You can click here to learn more about how they help reduce headaches. Some research studies observed that inhaling lavender essential oil’s aroma was an effective way to manage migraines. Other scents that may help reduce headaches include rosemary, eucalyptus, chamomile, and peppermint. Drop a few drops in a diffuser, lay down, and breathe deeply.

Eat More Magnesium

Research states that people with low magnesium levels tend to experience more headaches. There are many magnesium supplements and experts recommend a 400- to 500-milligram dose to avoid headaches. You can also increase your magnesium intake via your diet. Great magnesium-rich foods include pumpkin seeds, banana, spinach, avocado, quinoa, black beans, and flaxseeds. 

Limit Screen Time

People look at screens for upwards of 10 hours per day. Sometimes, people look at multiple screens at the same time, for example, watching a show on TV and checking Instagram on their phone. People who have higher screen time tend to experience more neck tension and sleep poorly, two common causes of headaches. Take frequent breaks from your computer and smartphones to give the eyes a break. If you can’t cut down screen time at work, limit your time spent in front of the TV or on your phone once you return home from work. 

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Restorative yoga, spending quality time with friends, proper sleep, and breathing exercises can all keep stress levels down. Unfortunately, Cobra pose isn’t going to counteract stress that stems from missing a flight or realizing you have a leak in your home. The unexpected stress is the worst because it takes time to return to neutral. Is there an effective way to calm stress levels in the moment?

You know the feeling of stress: your heart races, palms sweat, and you begin to feel overwhelmed. It can feel as though the hole your in keeps getting deeper and deeper with no chance of ever climbing out. Lucky for you, there are many ways to effectively manage stress. Many health experts agree that it’s important to acknowledge and utilize coping strategies. The last thing you want is for stress to become chronic, which can take an even bigger toll on your mental and physical health. It’s possible for chronic stress to lead to low energy and headaches, but also more serious conditions like heart disease, obesity, and diabetes. 

When stress starts to boil over, you need techniques to beat it quickly. Keep cortisol levels down by employing the following tips, which should help you bust stress in about five minutes. 

Step Outside

According to psychologists, one of the quickest ways to reduce stress is by stepping outside and seeing a little bit of nature. Several studies back this point up as well. A September 2014 study found that people who looked at images of trees reported lower levels of stress. This is because natural environments tend to capture your attention, all the while eliciting feelings of pleasure. There’s a sense of wonderment that you feel when you are in or looking at nature. 

Take A Break From Your Phone

So many people are glued to their devices nowadays. Constantly checking Instagram, email, text messages, and other notifications is very addictive. This addiction can stress you out, which is why it’s necessary to take a break from your phone every now and again. Focus on yourself, close your eyes, and turn your thoughts to something that you are thankful for. Experts say that focusing on gratitude also helps to increase levels of happiness.

Inhale Essential Oils Via A Diffuser

Aromatherapy can greatly benefit mental and emotional health. In times of stress, it’s common for many people to turn to essential oils for relief. People with insomnia, anxiety, and depression benefit from inhaling the scents of essential oils. Popular essential oils that may counteract high stress include bergamot, frankincense, lavender, rose, ylang ylang, orange blossom, and vetiver. A diffuser is the best way to release calming scents into a room. If you do not have one, apply three drops of your chosen essential oil to a cotton ball and breathe it in deeply 10 times. 

Use A Meditation App

Meditation can be a useful tool to help invite peace, calm, and balance into your life. That’s why meditation may help combat stress in a timely fashion. You can meditate wherever you are, but a quiet, serene place tends to be the best choice. Additionally, it can be beneficial to meditate with the aid of an app or video. Most offer guided meditation practices that are excellent for anyone who is new to meditation. A 2019 study monitored college students who used the Calm meditation app. The results indicated that the students who who used the meditation app for eight weeks, 38 minutes per week, reported reduced levels of stress.

Listen To A Relaxing Song

There is a strong connection between listening to music and experiencing relaxation. Emmeline Edwards, Ph.D, Director of the Division of Extramural Research at the National Institutes of Health, said that music therapy helps promote relaxation. Experts say that the auditory cortex is connected with other areas of the brain that connect to the reward system. Additionally, the auditory cortex connects to the centers for motivation and emotion regulation. Some music may help people deal with stress-related disorders like anxiety and mild depression. Next time you experience stress, throw on your favorite relaxing song to see if it helps. 

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You’ve been looking forward to climbing into bed and falling asleep all day. As the day comes to a close, you brush your teeth, wash your face, and put on your pajamas. You turn off the lights and as soon as your head hits the pillow, you are wide awake. It’s as if the feelings of tiredness vanish immediately and falling asleep seems impossible. This is frustrating, to say the least, and it leaves you with one question: Why is this happening?

It is common to feel slightly wired when you should be winding down, according to neuroscientists. Unfortunately, there is no one-size-fits-all answer to why that happens, though. If someone is a great sleeper, they probably fall asleep when they get into bed each night. The act of getting into bed triggers a response of sleepiness. If your nights tend to be restless and sleepless, though, the body tends to associate that behavior with climbing into bed.

Psychophysiological insomnia, as the experts call it, perpetuates a cycle of sleeplessness every night. In order to escape this cycle, many behavioral experts suggest cognitive behavioral therapy. The primary takeaway is that the bed is for sleeping, first and foremost. You can still, of course, have sex in bed, but it’s best to move other activities or actions elsewhere. No screen time or lying around aimlessly in bed. Re-train your brain and you may find that falling asleep is much easier. In the meantime, the following reasons may contribute to your restlessness as soon as you lay your head to rest. 

Too Much Napping

Naps are not detrimental to your overall health. In fact, napping for the right amount of time can have several benefits. The wrong nap strategy, however, can ruin your nighttime Zzz’s. According to research, long naps or napping too late in the day can make it more difficult to fall asleep at night. Additionally, you may experience difficulty falling asleep, poor sleep, or you may wake up throughout the night. Keep your naps 20-30 minutes long and aim to nap before 3 p.m. 

You’re Anxious Or Depressed

The link between mental health troubles and sleep troubles is very strong. Both anxiety and depression can induce feelings of fatigue or sluggishness, but they can also cause racing thoughts. An inability to quiet the mind can make it very difficult to fall asleep. Some studies suggest that sleep disturbance is a diagnostic symptom for some anxiety disorders. With anxiety, racing thoughts may relate to future concerns, while depressive thoughts may relate to past regrets. Either way, these thoughts keep you from falling asleep. 

The Brain Equates Bed With Being Awake

The bed is a space for sleeping, but many people have additional nighttime activities that they do in bed. Some people spend late hours working in their bed, especially with the work-from-home craze that resulted from the COVID-19 pandemic. Others watch TV or scroll through social media in bed, and these habits cause the brain to associate arousal with getting into bed. When you want to go to sleep, the brain becomes alert because that is what it’s used to. 

Your Device Revs You Up

A quick check on the Gram or one last email before shuteye may not seem like a big deal, but it is. Using electronic devices within 30 minutes of bedtime leads to significantly poorer sleep quality, according to a 2021 study. The glow of the screen emits blue light, which can delay the release of melatonin, a sleep-promoting hormone. Reduced melatonin production can throw off the body’s internal clock and make it more difficult to fall asleep at a reasonable time. 

Caffeine

People love their caffeinated beverages, almost too much at times. Consuming 200 milligrams of caffeine (about 16 ounces of coffee) six hours before bedtime can cut your sleep time by an hour. If you are more sensitive to caffeine, a 7:00 a.m. cup of coffee may make it difficult to fall asleep at night, according to a 2018 study. Some people also reach for an afternoon pick-me-up without thinking of afternoon consequences. Caffeine has a half-life of five hours, so drinking a cup 16 hours before bed can impact your sleep. 

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What does it mean to truly take care of the self? Self-care may seem like a trendy buzzword for Instagram posts, but it’s actually a concept that can help you live a balanced, healthy life. If that’s not for everyone, we don’t know what is. 

At its very core, self-care involves any action that helps you take care of yourself. The action may help reduce mental fatigue or relieve tension in the body. When you make these actions regular habits, it’s common to feel more in control and engaged with life. Self-care is about improving mental, physical, and emotional well-being. Even though that sounds nice, it’s very common for people to resist practices that aid these efforts. 

There are many forms of self-care. Ensuring that you get sufficient sleep or stepping outside for some fresh air are two simple self-care practices. If you want to build resilience toward stressors that you encounter in your life, take steps to prioritize self-care. It may seem that self-care is a luxury, but the reality is that you should view it as a priority. In order to care for your health and well-being, change your life with the following self-care tips. 

Maintain A Journal

Journaling isn’t just for middle schoolers. In fact, there is a lot of psychological research that states that journaling can improve mental well-being. When you journal regularly, you engage your left (analytical) brain, which ultimately frees the right (creative, feeling) brain to express itself. Journaling helps you recognize your feelings and thoughts, helping you identify challenges or stressors in your life. This process has been known to help people deal with stress in a more positive way.

Acknowledge Yourself

It’s not selfish to take care of yourself. Keep in mind that acknowledging and looking after your happiness is a crucial step to preserve your health. Every person deserves rest, affection, sustenance, and grace. Your dreams matter and you are worthy, so take the time pursue what makes your heart whole. When you are able to fill your happiness cup, you’ll feel better about life. 

Spend Time Outside

You don’t need to venture to the great outdoors, although that’s not the worst idea, but being outside helps to reduce stress. Studies have shown that being around nature enhances your total satisfaction and reduces symptoms of anxiety. Generally speaking, a green space with trees or grass helps people feel more alive. If you spend most of your day in your home or in an office setting, step outside when you can. Sitting in the sun on your lunch break or taking a morning walk around your neighborhood is a powerful way to boost your mood. Inviting more positivity into your life is one of the best ways to care for the self. 

Identify The Good In Yourself

A healthy self-care exercise is identifying the obstacles that you overcome in life. Take into account the lessons you’ve learned over the years and think how far you’ve come. The goal is to try and see yourself through the eyes of the people who love you. You may think that people only see your imperfections or failures. In reality, they see you through loving eyes, and you should try to view yourself that way as well. You may make mistakes, but your successes outweigh them. 

Embrace Mindfulness

This tip tends to show up on self-care listicles, and for good reason. Mindfulness lives up to the hype, people. Meditation, deep breathing, and other mindfulness practices help to relieve stress and improve compassion. Mindfulness exercises also help to bring clarity and focus, which may help eradicate feelings of anxiety. When you meditate, the practice continues to benefit you even when you aren’t actively practicing. All you need is five or 10 minutes per day to care for yourself. 

Ditch Screens In The Morning

According to surveys, about 60% of adults look at their phones immediately after waking up. Whether you look at texts, missed calls, emails, or social media updates, looking at a screen first thing in morning puts you in a state of reactivity. Additionally, it may prioritize other people’s desire for responsiveness over your needs. You can shift the way you approach your day when you avoid screens for the first hour after you wake up. Use this time to take care of yourself. Make breakfast, drink tea, wash your face, or walk outside. Plus, avoiding screens can improve productivity in the morning.

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The body may feel tired, but the mind continues to race when the lights go out and you’re lying in bed. This can be very annoying, as the only thing you want in that moment is to close your eyes and doze off. A restless mind can be a serious obstacle that gets in the way of a good night’s sleep. How do you shut it down without resorting to unhealthy behaviors? This article aims to highlight several helpful strategies. 

Despite what you may think, your inability to fall asleep may not be due to insomnia. Racing thoughts can keep you up at night, but a mind that runs as steady as a refrigerator could also indicate other complications. Often times, stress or anxiety from a day of worrying can cause the mind to idle, but in a restless state. One person may have a stream of creative ideas, while another person may lay awake because of medications. 

Why Won’t The Brain Shut Off?

It’s an annoying problem that leads to insufficient sleep. Failure to hit the snooze button on the brain can increase the risk of anxiety, depression, and even cardiovascular disease. The reason that most people cannot shut off their brains is because bedtime is often the first moment of true silence. Upon climbing into bed, you face the quiet, which is daunting to a lot of people. The information, worries, thoughts, and everything else from the day attacks you at warp speed. 

Perhaps you are able to get to sleep, but you wake up in the middle of the night and your racing mind won’t let you go back to bed. Something more serious may be bothering you, and it’s important to confront it if you want to get your sleep under control. Whether stress, excitement, anxiety, or something else is to blame, the following bedtime habits may help shut off your brain and lead to better sleep.

Create A Power Down Routine

One of the biggest misconceptions is that the body will just naturally power down when you want it to. This is not true, especially with the incredible amount of stimulation you experience on a daily basis. The brain needs time to rest and power down, otherwise it’ll keep moving at the same rate it does throughout the day. At least one hour before you go to bed, start preparing for sleep. Consider reading a book or listening to guided meditation or relaxing music. Whatever you do, keep it consistent and you’ll help train your body to expect sleep after that relaxation routine. 

Experiment With ASMR

Some people despise autonomous sensory meridian response (ASMR), while others find it incredibly calming. ASMR is a pleasant, tingly feeling that some people experience as a response to certain stimuli. There are many ASMR videos or audio recordings that may calm the mind. Many of the sounds include tapping, whispers, rustling sounds, or even quiet reading. Try experimenting with this technique while you’re in bed and see if it helps you fall asleep.

Try Progressive Muscle Relaxation

This is a relaxation technique that aims to help you release all tension from the body. While lying in bed, tense and then immediately relax all of your muscles one by one. Start at your toes and work your way up to your head. Progressive muscle relaxation forces you to think about the physical parts of your body that you tense and then relax. Instead of focusing on why you ate a sandwich instead of a big salad, you direct your focus toward the action. Many people find that this helps to dramatically reduce stress.

Focus On Breathing

One of the most efficient ways to quiet the mind is to direct your attention to your breath. Simple breathing exercises may help slow the heart rate, which benefits people who are anxious or worked up. Diaphragmatic breathing is a great option while lying in bed. Place one hand on your chest and the other on your belly. Breathe in through the nose for two seconds and feel your belly expand. Gently push on your belly as you exhale slowly. Continue to repeat until you relax. 

Ditch Your Devices

It’s very difficult to steer clear of electronic devices these days. Sleep doctors constantly tell people to ditch smartphones, laptops, tablets, and TVs before bed for a reason. The blue light from screens interferes with melatonin production, making it more difficult to fall asleep. The brain cannot handle all the information it receives from apps, games, news, and more, causing a flurry of thoughts and emotions. Screens are designed to capture attention, so spending more time in front of them can disrupt sleep. 

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Nearly every person wakes up in the middle of the night at some point in their life. The cause is typically something benign and short-lived, including nightmares, drinking too much liquid before bed, etc. Regularly waking up in the middle of the night is a different story, and it can be quite frustrating. 

Interrupting your sleep pattern becomes problematic because sleep is the body’s form of restoration. Failure to get sufficient sleep can impair cognitive function, increase stress, or lead to poor eating habits. While getting up once a night may not be the worst thing, six nocturnal interruptions may not be normal. Additionally, failure to go back to sleep, no matter how few or many times you wake up, indicates an issue that you need to address. 

Perhaps the following reasons explain why you regularly wake up at night. Don’t let your health suffer because it’s possible to get your sleep schedule back on track. Address the problem and you’ll arrive at the solution!

Mild Depression

According to several clinical psychologists, there’s a complex relationship between sleep and mild depression. One can almost equate it to the “chicken or the egg” analogy: it’s hard to know which came first. Depression symptoms lead to poor sleeping habits, which can cause you to stay up late or wake up in the middle of the night and feel wide awake. Without a good night’s sleep, it’s unlikely that you’ll feel at your best. Lack of sleep can manifest itself in the form of mild depression, just as depression can cause you to wake up at night. It’s a viscous cycle!

Drinking Alcohol Before Bed

Some people drink a cocktail, or two, or more before bed to increase feelings of sleepiness. Alcohol is a sedative that can put you to sleep, but during the first few hours of sleep, you metabolize the alcohol and produce a form of sleep that prevents healthy rapid eye movement (REM) sleep. This is the most restful state, and lacking REM sleep can make the second half of your night restless. That’s why you may wake up many times after drinking alcohol before bed. 

Insomnia

Insomnia describes an inability to fall asleep or stay asleep, which can lead to many unhealthy symptoms and behaviors. It tends to cause a lot of daytime tiredness, making it difficult to get through the day. It’s also possible for people with insomnia to fall asleep, but wake up at night wide awake for no reason. For people who have insomnia, click here to learn several ways to help improve sleep. 

Eating Too Late In The Day

A late night dinner every now and again will not ruin your health, but eating right before bed every night is a one way ticket to poor sleep. Eating a lot of food before bed is very taxing on the digestive system, so it has to work all night, instead of resting. Additionally, certain foods can cause you to wake up at night. Try your best to avoid spicy ingredients at least three hours before bed, as they can increase heartburn and worsen sleep apnea symptoms. High-fat meals are difficult for the body to break down, leading to late-night wakings. 

Leaving Technology On

It’s all too common nowadays to keep eyes locked on a screen right up until the moment you lay your head to rest. Whether you watch TV, play on your phone, or do late night work on a laptop, the blue light from these devices promotes wakefulness. According to experts, staring at blue light at night can suppress melatonin, the body’s sleep hormone. Not only does this affect sleep cycle, but it also impacts your ability to stay asleep, leading to frequent wakings throughout the night. 

A Potential Prostate Issue

For men, waking up several times during the night to use the bathroom may indicate a prostate issue. An enlarged prostate weakens the bladder over time, making it difficult to fully eliminate the bladder. This results in multiple trips to the bathroom, even if you’re sound asleep. For tips to help naturally remedy an enlarged prostate, click here. 

Sleep Environment Is Not Ideal

In addition to the TV, smartphone, or tablet, a few other things in the bedroom may disrupt your sleep. If the bedroom is not cool enough, it’s easier to wake up frequently during the night. A bedroom that is between 60-67º Fahrenheit is the best for optimal sleep. It’s also best to leave your bedroom for sleeping only. Working in your bed, for example, can cause the mind to associate the bed with work and not sleep. This can make it difficult to fall asleep or stay sleeping throughout the night. 

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Whether you are learning online, working remotely, binging Netflix, or scrolling through social media, your eyes need protection. People are addicted to their digital devices, especially smartphones and laptops. The eyes never get a break from excessive screen time, which is not healthy, according to many optometrists. In fact, too much screen time can even lead to computer vision syndrome (CVS). 

If you find that you regularly experience dry eyes, blurred vision, eye strain, or double vision after looking at screens, you need serious help. Roughly 90% or more of screen gazers develop some form of CVS. Light sensitivity, neck and back pain, and frequent headaches are the most common symptoms. 

Since the beginning of the COVID-19 pandemic, there has been an uptick in screen time exposure. About 42% of Americans worked from home, and a new study indicated that 45% of remote workers experienced eye strain. An additional 60% of people were concerned with how the increased exposure to screens would affect their eyes in the long run. To help reduce the risk of CVS, use the following tips to protect the eyes. 

Minimize Display Glare

In order to prevent glare on your screen, experts advise angling it away from the window or light source. If you work in an office with florescent lights overhead, you may notice overhead glare. Optometrists state that this causes severe vision discomfort and that it’s better to use desk lamps to reduce the glare. Just remember to face the light away from the screen. You always have the option to purchase an anti-glare screen or protector. 

Abide By The 20-20-20 Rule

This is a great rule to remember if your job requires you to stare at a screen all day. When you use a computer or device with a screen for a long time, look away from the screen every 20 minutes. Don’t look at another screen, though. Pick something that is 20 feet away and stare at it for 20 seconds. Do this throughout the day and your eyes will have a chance to refocus. 

Wear Blue Light Glasses

Some people swear by these glasses, while others think that they are completely useless. As it turns out, blue light glasses work to protect your eyes from the blue light that comes from most computers or smartphones. This blue light is concentrated and it’s very difficult for the eyes to filter out. Too much exposure to this type of blue light can cause headaches, eye strain, and sleep disruption. 

Adjust Your Viewing Angle

One of the primary contributing factors to CVS development is the angle at which you view the screen. Researchers say that the computer, tablet, or phone should be 20-28 inches away from your eyes and four to five inches below eye level. Craning your neck to look down is unhealthy, and hunching over at a desk isn’t conducive to healthy eyes. Your eyes will also benefit if you maintain proper posture when seated. 

Blink More Often

Blinking is a natural, involuntary action that occurs even if you don’t think about it. When you spend all day in front of screens, though, you have to remember to blink. In fact, take action by setting alarms to blink! When you blink, your eyes produce moisture that is essential for optimal eye care. On average, people tend to blink 15 times per minute, but this number decreases to five or seven times a minute when staring at screens. Failure to blink regularly can lead to dry eyes, blurred vision, general eye discomfort, and eye irritation.

Make Sure You Have The Right Prescription

This tip is specifically for people who require prescription glasses to see. As detailed in this article, it’s possible to experience blurred vision after staring at screens for too long. If your prescription isn’t correct anymore, this will also cause you to see things blurry. Seeing things in a constant blur will induce headaches and eye strain. Get an eye exam to make sure your prescription is correct. You know what? Get an eye exam even if you don’t wear glasses, just so you can know that your eyes are healthy.

Create Screen-Free Zones

The problem with the world we live in is that people go from working on screens, to watching TV, to checking their phones. There is no break from the screen cycle, so the eyes never get a chance to rest. While the aforementioned tips can help keep your eyes healthy, your best bet at reducing eye strain is limiting screen time. Establish screen-free zones in your home. The bathroom or bedroom should be screen-free areas. When you’re ready take a poop or go to sleep, give your eyes a break and completely unplug.

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If you lay your head to rest every night and cannot fall asleep, you are not alone and it isn’t the end of the world. Many people toss and turn every night, or have to resort to alcohol, sleeping meds, or other drugs to fall asleep. It’s crazy to think that this is a reality, given that we live in the most comfortable age of sleep. There are memory foam mattresses and adjustable beds that meet your every need when lying down, but they can’t make you fall asleep. 

When you have a great night’s sleep, you notice how amazing you feel the next day. Quite frankly, there’s nothing like feeling well-rested. When you fall short of your recommended seven to eight hours of sleep per night, you can experience lower energy levels, mood swings, stress, and reduced productivity. Sleeping improves your health, but not if you resort to over-the-counter medications to get restful slumber. In fact, the British Medical Journal published a study that confirmed that dry mouth, headaches, dizziness, appetite changes, and abdominal discomfort were common side effects of sleep medications. 

If you want to get a better night’s sleep, there are natural daytime habits that can positively affect your sleep. Learn to control habits that encourage better sleep and you’ll feel so much better. Continue reading if you want to sleep soundly from now on.

Control You Exposure To Light

If you want the body to to produce melatonin, the hormone that makes you sleep, it’s best to avoid bright lights at night. The brain secretes melatonin when it’s dark, and that’s why you feel sleepy at night. During the day, expose yourself to natural light as much as possible. Take a lunch outside, go for a jog, and keep curtains and blinds open. At night, do your best to avoid blue light 1-2 hours before bed. This means that you should avoid screens, otherwise your brain will start waking up. Additionally, don’t read with backlit tablets or devices because they can also affect your sleep. 

Keep The Bedroom Cold

According to sleep studies, people get the best sleep if they can sleep in an environment that is between 60-66 degrees Fahrenheit. Temperatures that exceed or go below this range can cause irritability and restlessness. Being too hot or too cold makes it harder to get comfortable and fall asleep. Now, if you’re the type of person who despises covers and likes to sleep uncovered in the nude, optimum room temperature ranges from 86-90 degrees Fahrenheit. 

Clear Your Head To Wind Down

It’s very common for residual stress, anxiety, or anger to negatively impact your sleep efforts. Going to bed with too many things on your mind can lead to a long night of tossing and turning. It may not seem possible to completely clear your head, but there are tactics that can help you unwind and relax. A great bedtime ritual is to engage in deep breathing exercises to naturally relax the mind and body. You can dim the lights, lay on your bed, and listen to ambient sounds, an audiobook, or guided meditation. Problems often stem from daytime habits, for example, so many people can’t complete a task without checking their phones. The brain is overstimulated, so it becomes harder to slow down at night. We actually interrupt our own sleep without knowing it!

Be Mindful Of What You Eat Or Drink

Health experts say that you should not go to bed on either a full or empty stomach. That means that you shouldn’t wolf down a burrito 20 minutes before you hit the hay. Stomach discomfort, be it grumbling hunger or stuffed bloating, can easily keep you awake. Limit your nicotine or caffeine consumption because they are both stimulants that can disrupt sleep. Additionally, drinking alcohol before bed may make you fall asleep, but it interferes with sleep quality. Lastly, limit your intake of refined carbs and sugars during the day because they can make you feel wide awake at night, ruining the possibility of deep sleep.

Create A Bedtime Routine

Routines are deeply engrained in our lives, and many of us don’t realize it. As children, parents tucked us in and read us bedtime stories to help induce sleep. We are not too good for those same bedtime routines as adults. It’s best to develop some sort of routine that indicates that it’s time for bed. It can be as simple as taking a warm bath, listening to music to unwind, or drinking a cup of tea an hour before bed. You can even start reading a book at a certain time every night. Establish your own routine to best fit your sleepy time schedule. 

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