If you are reading this article then you like me have probably developed some horrible sleep patterns that are causing some very long nights of lost sleep. Not getting enough sleep can cause loss of concentration, high blood pressure, weight gain and may even cause stroke. Getting those much needed hours of sleep in are very important to your health but when sleep just won’t come it can quickly become an ongoing problem. I have come up with some great tips to a better night sleep that has worked well for me and I hope it can help you out as well.
Turn off all electronic devices 2 hours before bedtime. – With facebook and other social media calling your name this can be a hard thing to do. Shutting off all electronic devices 2 hours before bed can do wonders for getting a good nights sleep. This includes tablets, phones, TV, computers and anything else that has electricity running to it. Sending out emails and talking on social media sites will keep your brain fired up and ready to go which is NOT what you want to do before bed. Pick a time to shut it all of and stick to it!
Use your bedroom for sleeping only.– Try to keep everything out of your room and use it for sleeping to keep your body from getting confused about what the room is used for. A lot of time people will have a desk in their room to keep bill paying from cluttering the house. This can confuse your brain into thinking your bedroom is a working zone and sometimes we can have a hard time shutting these thoughts off. Make your room for sleeping only and stick with it to get a better nights sleep.
Set a bedtime schedule and routine.– This day and age it is really hard to set a sleeping schedule and stick with it. Life does not make it easy with phone calls coming in at all hours and problems getting in the way. Pick a time to start settling down for bed and stick to the new schedule for a couple weeks. You just might be surprised at what happens when your body becomes used to the routine. A quick bedtime routine will often help trick your body into a sleeping pattern. Try taking a warm bath before settling in or having a warm cup of milk.
Exercise during the day. – Exercising during the day has been known to help with sleeping. A quick 20 minutes of exercise can help plenty with getting into a better sleep pattern and has been known to even boost your mood. Just don’t plan your exercise session to close to bedtime as it may rev you up and actually cause more problems sleeping. Try to have all you’re excising in for the day at least 2-3 hours before bedtime.
Keep a to-list and write everything down before bed. – There are times when I lay in bed thinking of all of the things that I should have got done or things that I need to do. Writing these things down on paper can help clear your mind and make for a more organized day tomorrow.
Setting the mood. – Setting the mood is always a good idea when trying to get to sleep. There are plenty of essence oils that promote healthy sleeping like lavender and ylang ylang that can help set the mood and get your ready for a good nights slumber. Whether you grab a bottle of spray or just use the essence oils on your neck and wrist it can help set the mood and just all in all make you feel better. Playing soft slumber music can also help to unwind your mind after a long days work or dealing with the kiddos.
Keep the house cool. – Keeping your home cool at around 65°-75° has been known to promote a better sleep environment. We all know how uncomfortable it is to wake up sweating in the middle of the night especially if you have to get up and change your clothes because they are all wet from sweat. It’s not something we really want to talk about but it does happen and when it does it’s horrible. Keep cotton sheets on the bed and a lightweight blanket. Sometimes a little “white” noise from a fan can be beneficial to a better nights sleep.
Stay away from stimulants. – There is plenty that we put into our body that can play havoc on a better nights sleep. Stopping caffeine usage at 2 pm can greatly reduce sleep problems. There are other stimulants out there that you may not be aware of including; decongestants, alcohol, coffee and teas, antidepressants and many other stimulants that can cause a lack of sleep. Steer clear of these products whenever possible.
The most important thing is to find what works well for you and stick to a routine. It does take time for the body to adjust to a new routine so make sure you give it plenty of time before you give up. Try not to over think your sleeping problem as getting upset and stressing about it will just make it worse. Get a routine going and keep it going for a while and see how these tips work for you.
Do you have any tips that have helped you get better nights sleep?