Do you lay awake at night, unable to tame your busy mind? Or maybe you toss and turn, never able to sleep through the night. Put these tips to use and catch up on some much needed zzzzz’s.
1. Relaxation techniques: Deep breathing, progressive muscle relaxation and visualizing can help your mind and body unwind from a hectic day.
- Close your eyes and take deep slow breaths
- Practice muscle relaxation by tensing your muscles and then relaxing. Start at your toes and work your way up to your head.
- Think about your happy place, whether it is a deserted tropical paradise or Zen day spa, visualization calms the mind.
2. Get stress and anxiety under control. Trials and tribulations of your daily life should be left at the bedroom door. A racing mind is your arch nemesis at bedtime. If you find this to be a common occurrence, consider finding a remedy through better time management or handling stress in a more productive way (i.e. meditation, exercise, counseling).
3. Sleep medications aren’t a quick fix. The use of sleeping pills can be an addictive habit and can lead to dependency. Sleep medications are not intended for long term use and if abused can lead to insomnia. Good sleeping habits are much more effective in the long run.
4. Make sure you are not going to bed too early. If you’re over eager to hit the sack, you may find your self laying awake staring at the ceiling or not able to sleep through the night.
5. Set a regular bedtime. Our bodies like routine and function more efficiently with a set schedule.
6. Limit napping. Napping after work may seem like a good idea, but this power nap may keep you up for hours past your bedtime.
7. Eat right for sleep. Eating a heavy, greasy meal right before bed is the last thing you should do. You will not only put on pounds, but your body will be busy at work trying to metabolize a large meal instead of winding down for bed.
8. Exercise regularly. Normal and consistent exercise is the perfect cure for a better night sleep. Your body recoups while sleeping and tried muscles yearn for rest.
9. Develop a bedtime routine. Creating a relaxing routine before bed allows the body and mind to wind down and preparing for sleep.
10. Create a better sleep environment. Your bedroom should be your place of respite, a sanctuary for your soul. Removing objects and triggers of stress creates tranquil surroundings conducive to a better night sleep.