Having problems falling asleep? When you finally fall asleep do you just wake up in a couple hours?
Check out these eight tips to help you fall asleep and stay asleep throughout the night.
Take a hot shower or soak in the bath
Studies have shown soaking in a hot bath for 20 to 30 minutes two hours before bedtime can help relax and unwind after a long day. Relaxes your muscles, help you clear your mind and regulate Essential oils, bubble bath, oatmeal, and bath bombs can help relax even further.
If you are not much of a shower person, taking a hot shower for 15 to 20 minutes also has the same benefits. Again, take 90 minutes (1.5 hours) before you are ready to lay down.
Do not take a hot shower and/or bath 30 minutes before bedtime, your body temperature will be too hot & you will not be relaxed during your sleep cycling causing you to wake in the middle of the night.
Create a controlled sleep environment
A dark room is the best for a consistent sleep & having natural light to awaking naturally is a great balance. Having an automatic curtain pulls would be great for everyone, that cannot always be an option on a budget. Having blackout curtains with a natural wakeup light is a great alternative. This will keep your body on a consistent sleep schedule.
The temperature of your sleep environment is very important; you should be kept between 60-70 degrees in the winter, a sleeping environment above 70 degrees has shown a decrease in melatonin productions levels. Also, temperatures above 75 and below 54 can cause you to toss and turn. Whether it be too cold and not enough blankets or too hot sweating.
Pick the best pillow, no joke. A pillow can help with your spinal posture, which means comfort throughout the night and all day. Also, remembering to wash your pillows; due to allergies, cleanliness and needing to fluff in the dryer. Find your perfect pillow at Sluber.com.
Lastly, remove electronics from your bedroom. Swap your phone alarm for a classic alarm clock, and charge your phone in another room. Also, remove your TV from the bedroom! Both your phone & TV will keep your brain going even after you shut them off. They are also temptations when in the room, causing you to use them in the middle of the night during that bathroom session.
Drink hot tea
However, you should not drink fluids 90 minutes (1.5 hours) before bedtime to avoid waking up to go to the bathroom. Chamomile, lavender, valerian, lemon balm & magnolia bark teas are recommended to help calm the body for a better night rest. When drinking tea before bedtime avoid adding sugar and/or honey.
More information can be found on Today.com
Turn off electronics
Multiple studies have shown you should limit your electric screentime before bed, especially one hour before bedtime. Not only will this help ease your mind for the days’ stress, but also help your brain start easing into bedtime mode. You may fall asleep with your phone in your hand, but your brain very active and will continue to go. This may also cause you to wake up in the middle of the night.
More information can be found on SleepFoundation.org
Watch what you eat and when
You may get those late night cravings, but chances are they are keeping you awake. High sugar foods can affect your brains” ability to go into a sleep mode, while high carb foods can keep your digestion system going, while spicy foods can cause discomfort with heartburn, and foods containing high amounts of water can cause you to keep needing the restroom.
Research has recommended waiting 2 to 3 hours after eating to go to bed. For more information visit VeryWellHealth.com
Monitor Caffeine Intake
We all know most of America runs on caffeine, especially to get us and running for that 9 am meeting. Studies have shown that you should not consume caffeine after 2 pm if you want to get to bed early and stay asleep.
More information can be found on HuffingtonPost.com
Clear your mind with bedtime yoga
Yoga, everyone is doing it nowadays, especially wearing those yoga pants that have never seen a yoga class. Bedtime yoga though, it can really help clear your mind, regulate your breathing, distress after that long long day, and can help you sleep through the night. For more information on bedtime yoga and positions visit SiddhiYoga.com.
Keep A Consistent Sleep Schedule
As I type that I know it’s easier said than being done, life really does happen. However, trying to keep on a consistent schedule as much as possible really does help. Eat dinner, take a nice hot bath or shower, sip a nice hot cup of tea while reading a book, bedtime yoga & head off to your nice comfy bed.
**Please note these are tips, and you should consult your doctor if having problems sleeping.**