Do you have trouble sleeping? Do you wake up feeling tired and exhausted? If so, this blog post is for you!
The quality of your sleep has a significant impact on how you feel during the day. The longer and more restful your sleep, the better you will feel upon waking up in the morning.
A good night’s sleep can help improve concentration levels, reduce stress and regulate hormones that affect weight gain or loss.
Nearly 40% of the world’s population suffers from some form of sleep disorder. Sleep disorders can range from mild to severe and it is important for people to understand how they can improve their sleeping habits.
In this blog post we will share with you some powerful tips to get a better nights’ sleep that can lead to increased productivity and overall wellness!
1. Go to bed and wake up at the same time every day
Try going to bed at roughly the same time every day. Following a routine will enable your body and brain to get used to it and help you fall asleep more easily. This will give your body the best chance of feeling rested. Thankfully there are many mobile apps that allow you to manage your routine and manage your sleep pattern.
2. Adjust room temperature
Keeping the temperature in your bedroom at 70 degrees Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 70 degrees or slightly below.
3. Wear comfortable clothing
Choose comfortable sleepwear. Skimping on clothes can lead to a less than restful night’s sleep and the inability of your body to cool down when you get hot.
4. Get a good pillow
Pile up some pillows if it helps with comfort. A pillow that is too soft or hard will not provide proper neck support. However, this may be easily adjusted by adding additional pillows underneath for increased loft, or taking away from under them for decreased height. Experiment until you find what works best for you!
5. Do some stretching
Stretching will help to alleviate some of the pressure on your back so you can get a decent night’s rest without having to wake up with soreness in the morning. Try lying on your back then drop one leg at a time toward the floor while straightening out until it is fully extended, hold for five seconds then gently place it down onto the mattress again.
Repeat this process with each leg or alternately lower them together side by side away from each other into a split position before returning them to their original location in bed as well.
This should be done two times per side anytime during nap episodes throughout the day or night if desired!
6. Avoid alcohol
Alcohol can have a strong effect on sleep, as it greatly decreases the chances of someone reaching deep stages of sleep. This means that alcohol consumption will more likely result in light sleep or difficulty falling asleep.
7. Minimize eating meals late at night
Eating late at night can lead to weight gain and disruptions in sleep. However, if a person has trouble sleeping without food or feels hungry before bedtime, it is important that they not go more than five hours without eating
8. Exercise regularly
Regular exercise can reduce stress levels which could improve sleep quality. Exercise also releases endorphins into the body which will make one feel better about themselves and increase their self-confidence
9. Listen to calming music
Playing calming music before going to bed has been shown in studies to help one relax and fall asleep faster. It will also reduce the risk of sudden awakenings during sleep which can lead to anxiety. Try some relaxation videos below
10. Use relaxation techniques
Using relaxation techniques before going to sleep, such as meditation or progressive muscle relaxation (PMR). These can help get rid of any stress that may be keeping you awake.
Ask yourself “What am I grateful for?” when doing PMR exercises in order to train your brain into thinking positively about life while also helping reduce anxiety which will aid in sleeping better! This is an exercise recommended by many therapists and physicians alike because it has proven so effective with their patients.
11. Create a routine for you each night
Having a routine which is followed each evening before bed will help the body know that it’s time for sleep. This can also reduce anxiety and stress levels as one knows what to expect the next night.
The importance of good quality sleep cannot be overstated, especially when considering its affects on our health.
Hopefully, the tips above will help you have a better sleep tonight. Feel free to use our relaxation videos on our website to help get yourself back on track! You can also find us on Roku TV and Amazon Fire TV.
Also, feel free to share this post with friends who might be struggling with sleepless nights due to anxiety or other disruptions so they can take advantage of these tips as well!
Important: The information provided in this blog is for educational purposes only and is not intended to treat any medical condition. Make sure to consult with a medical professional. In addition, do not practice meditation while driving or operating heavy equipment, or with other devices that may influence brainwave activity.