Does a good night’s sleep seem to be an ongoing, elusive goal?
If you toss and turn your nights away or feel groggy on a regular basis, there are simple and effective methods for helping to ensure you get restorative slumber, and you don’t have to reach for a pill bottle.
Read on for ways to enjoy better sleep naturally.
If you experience stress and anxiety in your life, it can take a heavy toll on your ability to sleep.
As Psycom explains, anxiety can lead to lost sleep, which in turn can have you feeling more edgy and anxious the following day. It’s a slippery slope, with one issue feeding the other.
With that in mind, consider incorporating some breathing exercises into your lifestyle to help manage stress better, help you cope during difficult situations, and to help unwind at the end of the day.
You can even set up a meditation room in your home. Dedicate a space especially for your relaxation, free of clutter and distractions.
Consider some peaceful elements, such as soft lighting and a window view, and scent the space with essential oils to help you relax.
Create a sleep sanctuary
Did you know your bedroom could be keeping you awake at night?
Many people give little thought to their sleep environment beyond bedding, but if you’re experiencing insomnia, your bedroom could be part of the problem.
The ideal sleeping sanctuary is cool, dark, and restful.
If you get hot while sleeping, consider adding a portable air conditioner or ceiling fan to keep you comfortable. To put you in a restful state leading up to bedtime, add dim lighting, such as a table lamp on your nightstand or a wall sconce. Select a pallette of soothing colors for your decor and linens, such as a gentle sage, lavender, or pale blue, and consider installing room-darkening window coverings to block out light from outside.
Choose foods carefully
You might be surprised to learn your diet can contribute to how well you will sleep later that night, but according to the Academy of Culinary Nutrition, skipping breakfast can lead to poor sleep quality.
Instead, choose to start your day with some protein, which will help your body regulate hormones in a manner that promotes healthy sleep cycles.
Also ensure each meal through your day includes some fiber, protein and fat for optimal blood sugar levels, so you feel energized during the day and sleep deeply at night.
Avoid foods known to contribute to insomnia, such as cheese, bacon, greasy foods, caffeinated drinks, and tomatoes, especially close to bedtime.
Change up your workout
When and how you exercise can make an impact on your sleep quality.
According to some studies, those who engage in a moderate walking program sleep better on the days they stretch their legs than on days they don’t. Just going for a good walk appears to encourage deeper sleep for a longer period of time.
As far as when you workout, Men’s Health cites research indicating those who struggle falling asleep can drift off more quickly with a morning workout regimen, while those who have trouble staying asleep could benefit from an evening exercise routine.
Engage in a bedtime ritual
Doing the same things in the half hour to hour before turning in every night can help settle your mind and body, signalling the time for sleep is drawing near.
One idea is to put on some slow, soft music with a rhythmic tempo, and set it up to shut off automatically after you doze off.
Consider dimming the lights, doing some journaling to help clear your mind, and sipping a soothing herbal tea. There are yoga poses you can do to help engage a restful, relaxed state, and you can even do some of them in bed.
Find a routine that helps you relax, and stick with it for best results.
With a few effective alterations, better sleep can be part of your lifestyle. Change up your habits and environment to encourage better slumber.
Getting a good night’s sleep might seem elusive, but with a few smart strategies, you can be catching z’s comfortably every night.
ABOUT THE AUTHOR:
Gabriel is a cofounder of healthwellwise.com. He created the website with a group of friends who share is desire to help people live happy, healthy lives.