Do you find it hard to fall asleep? Are you frequently awakened from sleep? If so, you could be dealing with insomnia. It’s a fairly common condition that plagues millions each year, often caused by stress, depression, poor sleeping habits, lifestyle choices, prescription medications, and environmental factors. While working with your doctor to address the root cause of your insomnia is highly recommended, here are some effective methods you can tap into for a good night’s sleep.
How’s Your Sleep Environment?
Your sleep environment (i.e. bedroom) plays an important role in your quality of rest. Things like clutter, old or uncomfortable mattresses, poor-quality bedding, bright lights, and unfavorable temperatures can keep you tossing and turning throughout the night. Your bedroom should be a sanctuary designed with peace and relaxation in mind.
Start by decluttering your bedroom to provide a blank slate and reduce anxiety. Next evaluate the state of your mattress, pillows, and bedding. If they’re uncomfortable, lack support, or you’ve had them for a while, it’s time to upgrade. Invest in a quality mattress and pillows based on your budget and sleeping style. You should also consider innovative solutions like a warm infrared sauna blanket which uses infrared technology to generate heat that penetrates your tissues and promotes relaxation.
If sunlight is a problem, purchase darkening shades, blinds, or curtains for your windows. Keep your temperatures comfortable by setting the thermostat to 65 degrees Fahrenheit before going to bed. Lastly, incorporate some sensory items to enhance your sleep such as aromatherapy diffusers, white sound machines, or earbuds to drown out the noise.
Create A Bedtime & Routine
Bedtimes aren’t just for kids. Going to sleep and waking up at the same time each day regulates your body’s internal clock, which can help you overcome insomnia. Similarly, creating an evening routine sends signals to your body that it’s time to go to sleep. Evaluate your daily schedule to determine the best time to begin your evening routine and go to bed. Your routine can include calm-inducing activities such as reading, listening to music, taking a bath or shower, completing your skincare routine, and putting on some comfy pjs. Embracing these holistic approaches to better sleep can provide a solid foundation for a good night.
Nutrition and Physical Activity
What you eat and your level of physical activity can also alter your sleep quality. Cutting back on takeout and processed foods, while incorporating more fruits, vegetables, and lean proteins can fuel your body while it’s awake and resting. Avoiding heavy, rich, and sweet foods as well as caffeinated beverages and alcohol, particularly in the hours before your bedtime, is also ideal to keep sleep disruptions at bay.
If you’re looking for a healthy way to regulate your sleep cycle, look no further than exercise. When timed effectively, regular activity helps energize your body during the day, which encourages better sleep at night. Incorporate moderate-intensity activities like walking or yoga into your morning or afternoon routine. By the time you’re ready for bed, your body will gladly ease into a restful sleep.
Use Light To Your Advantage
Light affects the production of melatonin, a hormone that regulates the sleep-wake cycle. When you’re exposed to natural light throughout the day, it helps the body maintain a healthy circadian rhythm, making falling asleep when it’s dark a breeze. While the average modern lifestyle requires spending a lot of time indoors, try to get outside for at least 30 minutes of sunlight every day.
As it gets closer to bedtime, it’s also ideal to reduce your exposure to blue light that comes from screens like smartphones, tablets, and televisions. You can also download an app or change the settings on your devices to reduce blue lights in the evenings. Blue lights can trick the brain into believing it’s still daylight, which can make it challenging to fall asleep.
Get Stress and Anxiety Under Control
Stress and anxiety are two of the most common causes of insomnia. You spend a better part of the night mentally and emotionally overwhelmed with worry and restlessness. There are several ways to manage stress and anxiety. Using techniques like meditation, deep-breathing exercises, and journaling before bed can help ease your mind and reduce overwhelming emotions.
Effective stress and anxiety management go beyond basic relaxation practices. It’s also important to consider your lifestyle, responsibilities, and relationships. If there are areas of your life that are causing stress, it’s important to work on them. Whether that means delegating tasks, learning to say no, avoiding toxic relationships, or going to a therapist, resolving the core cause of your stress and anxiety will ensure you get the rest you need daily.
Natural Sleep Aids
If sleep continues to evade you, consider exploring natural sleep aids as a holistic approach to treating your insomnia. Supplements that contain melatonin, valerian root, and magnesium are the most effective sleep aids. Melatonin helps regulate your sleep cycle, valerian root has natural calming effects, and magnesium helps to relax the muscles and nervous system. Before taking natural sleep aids, be sure to consult your doctor and do your due diligence to ensure you’re purchasing a quality product.
The holistic approaches to treating sleep disorders like insomnia listed above can make a big difference. They aid in improving your overall health and well-being, which paves the way for more restful nights. While insomnia impacts everyone differently, consulting a doctor and using the above natural solutions can aid you in developing a personalized plan that enables you to get a good night’s sleep.
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