5 Tips for Better Sleep
A great night’s sleep is something our body and mind craves. When we get a full night of sleep, we wake up feeling refreshed and vibrant. Sleep deprivation, on the other hand, can have a negative effect on every aspect of our life. Even the occasional night of poor sleep is unpleasant. But if wakefulness and insomnia are something your struggle with, this ongoing pattern can really take a toll on your well being. Not only will you feel perpetually exhausted, but insufficient sleep can lead to real health issues, both physically and mentally. Before you turn to medication…try these 5 helpful tips for better sleep.
Make exercise part of your routine
Many studies show a direct correlation between exercise and sleep. Researchers at Johns Hopkins Medical Center found that “Moderate aerobic exercise increases the amount of slow wave (deep) sleep you get.” Many times you will sleep better if your body has done some extra work and is craving the chance to rest and recover. Plus, exercise can help alleviate stress, so if anxiety is one of the contributing factors, then getting your heart rate up and sweating a little might help. Even short periods of exercise can make a difference in improving your sleep habits.
Avoid big meals before bedtime
We all have the occasional food craving right before bed. But did you know that eating too close to bedtime may actually harm your sleep. This may be especially true if you eat too much or eat certain foods that induce heartburn or cause insomnia. What we eat right before bed can make a big difference in how we sleep. Choosing a light, healthy snack versus a heavy meal, shortly before bedtime, can helps us avoid stomach reflex and nocturia (increased need to urinate). Sticking to lights snacks, such as yogurt or bananas, can aid with getting a good night’s sleep. Drinking alcohol or caffeine, on the other hand can decrease sleep quality.
Try to stick to a schedule
Developing good sleeping habits is better achieved when we have a regular sleep schedule. Going to sleep each night at different times causes our body’s internal clock to be thrown off. If you are sleeping inconsistently, you might consider choosing a set time to go to bed each night, so your body can develop a good sleeping habit. The time you choose will depend on your work schedule as well as your natural sleep preferences. Whatever routine you create, try to be consistent, and avoid napping throughout the day to allow your body to crave sleep.
If falling asleep is your main issue, try listening to this Guided Sleep Meditation. Meditation is a wonderful tool for relaxing the body and mind. Starting each morning with these meditations will help you align each day and result in restful night.
No screen time before bed
We have all been guilty of occasionally falling asleep with our phone in our hand. Yet, too much screen time right before bed can really interfere with your natural sleeping patterns as well as increased stress. Often the content you absorb when looking at your device might also disrupt sleep if the news is raising your anxiety or you’re being sucked into social media drama. Screens that emit blue light are especially disruptive, as they provoke increased brain activity. If screen time before bed is unavoidable, turn on a blue light filter or invest in some eyewear that will protect your vision and allow your brain to settle down.
Incorporating these 5 Tips on a regular basis will help you develop healthy sleeping patterns and a great night’s sleep.