Are you restless at night? Can’t get a good night’s sleep? Try these tips to help you relax and get the proper rest you need.
Experts agree. Getting your zzz’s are crucial in order to maintain good health. It is recommended that you get at least 7 hours of quality sleep each night. And, as recently reported, in order to maintain a good sleep pattern, going to bed and waking up at the same time each day is critical.
It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock and reduces the amount of tossing and turning required to fall asleep.
Get some regular physical activity
Researchers in Northwestern University’s Department of Neurobiology and Physiology reported that previously sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good.
Avoid drinking before bed
Try to have your last cup of tea or water at least three hours before bedtime. This will allow your body to rest better and avoid sleep disruption from going to the bathroom in the middle of the night.
Don’t eat before bed
Eating before bed doesn’t give your digestive system a break and keeps your metabolism revving. Also, eat a light dinner so you body can fully digest before it goes into a state of sleep and repair.
Drink herbal teas
Do drink a cup of herbal tea a few hours before it’s time to hit the hay. Teas such as chamomile, passionflower, catnip or St Johns Wort, help relax you and make you tired.
Keep a cool temp
We all like to feel comfy and cozy while we’re in bed, especially in the winter months. However, this is not a conducive environment for sleeping well. According to the National Sleep Foundation, a temperature around 65 degrees Fahrenheit is optimal. Sleeping in a cooler temperature will reduce your core body temperature and help you drift off to sleep faster and more deeply. Try to reduce your thermostat before bedtime.
Turn off the lights and tech devices
Turn off any lights in the house that you’re not using. Also, alarm clock lights and other flashing lights from devices can also disrupt sleep patterns. Light from these devices stimulates the brain, making it harder to wind down. Put your gadgets away an hour before bedtime. What about your clock? Try turning your alarm clock away from your sight line. It will help you fall asleep easier.
Use a breathing technique
Ok, so you’re not a mediating guru, but just doing a few deep breaths can allow your body to release stress. The science as to why this works is not exactly known, but it’s been found that meditation sends signals to your nervous that it’s time to relax. Another great tip is to spritz a tissue or cloth with a soothing essential oil such as lavender oil for natural sedation.
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