We have all been there… tossing around for hours trying to sleep and not knowing what to do. You are not alone! An estimated one in four Americans suffer from insomnia, but luckily 75% of those cases aren’t considered chronic. This means that there are ways to get a good nights sleep without having to resort to pills or other drastic measures.
Here are 4 simple tips on how to improve your sleep:
1. Get more exercise:
One of the main reasons why people suffer from symptoms associated with insomnia is because they did not get enough exercise throughout the day. You may travel to and from work or school, but physical activity is different than exercise. If you have difficulty falling asleep at night, try going for a 30 minute jog around your neighbourhood or even do an at home workout. The main goal is to increase your heart rate through exercise so that you actually feel tired afterwards.
2. Take a hot bath before bed:
This may sound ridiculously simple, but a hot bath can be so relaxing if you think of it as something therapeutic, rather than just washing off before bed. A study found that taking a bath at just the right time and right temperature can improve ones quality of sleep. According to the study, bathing 90 minutes (1-2 hours) before bed in very warm/hot water can help you fall asleep 10 minutes faster than normal. Try adding it into your self-care routine and you will feel so fresh in the morning!
3. Avoid Electronics before bedtime:
Laying in bed while scrolling on social media can become a very unhealthy habit if you let it. It may be difficult to fall asleep some nights, but going on your phone and looking at stuff online will actually make you stay awake for longer. Not only does it increase your brain activity, but blue light affects melatonin levels. If you are someone who is guilty of this, try keeping your phone away from your bed at night. It will make it a lot easier to not just reach over and instinctually grab it!
4. Practice Meditation:
Meditation is great for so many reasons! It allows you to be in the moment, focus on your breathing and even promotes sleep. Having a busy schedule may not allow you to sit down for 30 or so minutes and focus on relaxing, but you certainly have the time right before bed! Try laying down in bed and breathe in through your nose and out through your mouth, while focusing on relaxation & peace. You may find that you still have a million thoughts racing through your mind, but with practice and patience, you will master the skill.
Other Helpful Tips:
- Make sure your room is adjusted to your needs. If you get hot at night try buying a fan or sleeping with lighter blankets. It’s important to make sure that your environment is set just the way you like it.
- Make sure your bed is clear of clothes and clutter. Always clear off your bed before you sleep, otherwise you will feel stressed throughout the night.
- Invest in nice bedding. If you haven’t bought a new sheet set or comforter in a while- now is the time! You would be surprised by how much comfy bedding will change your sleeping experience.
Thank you for reading my blog on how to get better sleep! I hope that you can take something away from it and apply it to your lifestyle. If you enjoyed this blog, please check out my posts here.