How to sleep better
Sleep should be a time of peace and relaxation except for some it can be a painful time because of all the stresses, strains and worries of life.
It doesn’t have to be difficult to sleep as there are many ways to deal with the everyday stress and get peace of mind before sleep.
Check out this list I’ve compiled for you and see what you can implement to improve the quality of your sleep.
In the bedroom:
1) Use comfortable bedding to help adopt a suitable sleeping position.
2) Make sure your bedroom is a comfortable temperature.
If your bedroom is too hot or too cold, it can keep you awake.
A cool room is often best to aid sleep.
3) Block out any distracting light and noise.
Eye masks and earplugs can help do this.
Darkness causes the body to produce melatonin, a natural sleep-inducing hormone.
4) If you are still awake after 20 minutes try to practice mindfulness or refer to this video. (breathing and count down process)
Lying in bed ‘trying’ to sleep is likely to increase frustration and is not conducive to ‘switching off’
5) Move the bedroom clock so that it is not easily visible from your bed.
This will stop you from focusing on the time.
6) Don’t get stressed if you feel you are not getting enough sleep.
It will just make matters worse; Know you will sleep eventually.
Refer to this video if stressed. (M.E.L.T. process)
General Tips for sleeping:
1) If you are taking any medication, check with your doctor or pharmacist whether the medication could be causing your sleeplessness.
2) If you are experiencing low mood, anxiety or stress, simply CONTACT US, as these things can also cause sleep problems.
Getting help with these problems Will improve your sleep.
Going to bed:
1) Get up and go to bed at the same time everyday because your body can get used to falling asleep at the same time every day, but only if a sleep routine is followed.
2) Avoid taking naps in the day. This will ensure that you are tired at night.
If you need to sleep during the day, try taking a nap in the late afternoon (around 3pm) and limit the time you sleep for 30-45 minutes.
3) Avoid caffeine (including tea and chocolate), nicotine and spicy food for 4-6 hours before bedtime.
All of these substances stimulate you and can affect your ability to sleep.
4) Do not do vigorous exercise upto 4 hours before going to bed.
Regular exercise in the morning or early afternoon can help you to sleep well but strenuous exercise in the evening can decrease your ability to go to sleep from the stimulation.
5) Have a light snack at least 30 minutes before bed.
Having warm milk or food containing the amino acid tryptophan, such as a banana or peanut butter, can help you to sleep.
6) Have a hot bath before going to bed.
While you are in the bath your body temperature will rise and then fall when you get out.
Research has shown that a drop in body temperature can leave you feeling sleepy.
7) Develope a routine before you go to bed.
It is important to give your body cues that it is time to slow down and go to sleep.
8) Don’t just toss and turn in bed when you are having real trouble sleeping.
Get up and do something Boring!
This helps you to avoid a conditioned association between not sleeping and being in bed.
Also only use the bed for sleeping and for sex because of the same reason.
9) Make sure you get enough daylight so that your body will be able to establish a daily wake-sleep rhythm.
A lack of sunlight can lead to a condition known as S.A.D. seasonal affective disorder. (characterized by periods of depression and interference with regular sleep patterns)
10) Don’t play on your smartphone, computer or watch television.
They all give off light which suppresses the melatonin in your system and overstimulates the brain.
11) Most people need between seven to nine hours of sleep each night.
Trying to get by on less than this builds up a lack sleep which cuts into your wellbeing and efficiency.
12) Establish a consistent sleeping schedule.
People tend to become sleepy 24 hours after they last went to sleep, and awaken 24 hours after they last woke up.
Significant changes in either time especially for shift workers which time frequently changes; it disrupts the sleep cycle.
13) If your sleep is troubled by nightmares, or if you have personal problems which prevent you from getting the sleep you need, you may want to consider seeking professional assistance.
14) Adopt a lifestyle which reduces your total amount of stress.
When you are fit and healthy you will also need less sleep because your body isn’t trying to repair itself as much.
15) We frequently do not notice the “aches & pains” in our bodies because we have grown so used to them, but they can still interfere with our sleep.
Use a pain relieving technique for a pain free sleep.
As you can see there are many ways on how to sleep better and are all easy to apply and now I’m sure you can think of one or two more for your own situation.
Always remember, it’s health and wellness over everything.
If you don’t take care of your mind, body and soul, you won’t be able to keep up with the daily demands of life.
If you have found this information useful please share because you never know who else will find value in its contents.