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3 Sleeping Tips To Help You Get A Good Night’s Sleep

3 Sleeping Tips To Help You Get A Good Night’s Sleep

One of the common side effects of living in the twenty-first century is not getting enough sleep. Having a busy schedule, juggling work and family obligations, dealing with a health crisis, and/or coping with emotional disorders like depression or anxiety can be stressful and exhausting. Ironically, when you finally turn out the lights and lay your head on the pillow, you struggle to get a  good night’s sleep.

Everyone experiences insomnia or poor sleep at some point in their lives—before a big test or job interview, for instance. Unfortunately, not being able to get good sleep can turn into a regular pattern, with negative consequences for your health and quality of life.

According to the National Sleep Foundation, adults should get 7-9 hours of sleep every night to maintain optimum physical, mental and psychological health; children and teenagers require more than this. Try these anti-insomnia strategies to improve your sleep.

1. Practice good sleep hygiene

Most of us practice personal hygiene (baths or showers, shaving, and clean hair) and dental hygiene (brushing and flossing) on a daily basis, but we are less used to the concept of sleep hygiene—habits that help regulate our sleeping and waking. The National Sleep Foundation recommends the following:

– Go to sleep and wake up at the same time every day

Try this for at least a month—even if your schedule is so erratic that it seems impossible. Make your sleep-wake routine a priority.

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– Make your bedroom comfortable and inviting

Your mattress and pillows should feel comfortable. Adjust the temperature, humidity, light and noise levels. For some people, having natural morning light in the room helps maintain a regular waking time.

– Help your mind start winding down

Step away from any emotionally stressful worries or thoughts, and avoid angry or stressful conversations before bedtime. Relaxing yoga exercises can be useful before sleep; save the aerobic exercises for morning or afternoon.

– Avoid stimulants

Most people know that coffee or caffeinated tea will keep you awake, but nicotine is also a stimulant. Alcohol should also be avoided too since it disrupts the body’s natural sleep cycle.

– Eat your last big meal several hours before bedtime

This gives your body time to digest food before you fall asleep.

2. Change your behavior

Good sleep hygiene will help you establish an environment in your bedroom that is most conducive to falling asleep and waking up on a regular schedule. If this is not enough to solve the problem, try these simple behavioral strategies:

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– Only use your bed for sleeping

For many people, the bedroom doubles as an entertainment center. For better sleep, avoid reading, eating, watching TV or using your laptop or iPod while you are in bed. These activities stimulate the brain at a time when you want to relax. This behavior change will help you associate getting into bed with sleeping.

– If you can’t fall asleep, get up for 15 minutes

Tossing and turning and trying to force yourself to sleep can make you anxious and upset—it’s part of the insomniac’s cycle. To help break this cycle, get out of bed and indulge in a relaxing, low-stimulus activity. Read a book. Write in your journal. Close your eyes and do some deep breathing. Stay calm.

– Stop worrying

For some people, turning off the light switch at night turns on their worry switch. Chronic worriers can benefit from cognitive behavior tips. For instance, try scheduling a 20-minute period each day for all your worries. Set a timer if necessary and use those 20 minutes to run through all your worries. Then stop.

Remind yourself that you will be able to run through them again tomorrow. If a persistent worry keeps bothering you, write it down so you can worry about it at the next day’s session.

– Start meditating

You may be having trouble falling asleep because your nervous system is hyper-stimulated. Meditation reduces stress, calms the nervous system and improves sleep quality. There are many kinds of meditation practices, but most utilize a method that refocuses your attention. This focus can be your breathing, a sound or counting sheep.

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One meditative exercise that is helpful for falling asleep is to concentrate on progressively relaxing parts of your body. Lay down comfortably in bed. Starting with your toes, tighten the muscles in your feet; then release. Move up to your calves, then your thighs. As you tighten and release, make sure you breathe deeply and regularly.

3. Use sleep aids

In addition to good sleep hygiene and behavioral changes, you might find the following sleep aids helpful:

– Use a noise machine

The soothing, repetitive sounds of wind blowing or waves moving on a beach help some people relax and fall asleep. Sound generators can also block out distracting background noises like traffic. You can buy noise machines or CDs, or download MP3 selections from the Internet.

– Take herbal teas or supplements

Chamomile, spearmint, valerian, hops and lavender have traditionally been used as sleep aids. There are many teas that use these ingredients. Valerian capsules and melatonin also induce sleep.

Make sure you consult with your physician before adding any supplements to your diet. There are other medications available such as sleeping pills, (but again make sure you speak with your physician before taking them).

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– Have sex

Recent studies show that the hormones released during sex make it easier to fall asleep—so you can add sex to your list of sleep aids.

Getting a good night’s sleep is taken for granted—until you can’t get it. An inadequate amount of sleep has detrimental effects on your mood, health and energy levels. It is possible to get more sleep without using prescription medications.

It may take a while to change your habits and establish a healthier sleep regimen. Be patient and persistent. You will soon start appreciating the benefits of more sleep in all areas of your life.

Featured photo credit: Pixabay via pixabay.com

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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