Can’t get to sleep???

March 3, 2016 by Heather

Sleep Hygiene

Are you having trouble falling asleep?  Staying asleep?  Follow these tips below for a better night sleep TONITE!

#1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
Avoid these 4-6 hours before bed. Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night.

#2 Turn Your Bedroom into a Sleep-Inducing Environment
A quiet, dark, and cool environment can help promote sound sleep. To achieve this try earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light. Keep the temperature comfortably cool, between 60 and 75°F, and the room well ventilated. And make sure your mattress and pillows are comfortable as well as your sheets.
Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.

#3 Establish a Soothing Pre-Sleep Routine
An hour or so before bed participate in some relaxing activities. Take a bath, read a book, have a cup of herbal tea, meditate or practice relaxation exercises. Avoid stressful, stimulating activities such as doing work, discussing emotional issues etc. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down in a journal.

#4 Go to Sleep When You’re Truly Tired
Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep. The same thing holds true for if you wake up in the middle of the night and can’t get back to sleep. Just make sure to keep the lights dim during this time. The worst thing you can do is watch the clock. It can increase your stress level over not being able to sleep. Try turning it away so you cannot see it.

#5 Keep a Consistent Sleep Schedule
Going to bed and waking up at the same time each day sets the body’s internal clock to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on as well. If you did not sleep well the night before, try to get up at the same time to maintain your schedule and keep your internal clock set.

#6 Nap Early
If you feel like a nap is necessary keep it short and before 5 p.m. If you nap too late it may affect your ability to sleep later.

#7 Lighten Up on Evening Meals
Eat your dinner and try to keep it lighter than your breakfast and/or lunch. A small snack before bed is alright if you have issues with low cortisol/low blood sugar during the night.

#8 Balance Fluid Intake
Drink enough fluid at night to keep from waking up thirsty but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.

#9 Exercise Early
Exercise can help you fall asleep faster and sleep more soundly but don’t exercise too late in the day. Exercise stimulates the body to secrete the stress hormone cortisol, which can keep you awake.

#10 Shut down your devices early
Shut down your electronic devices and hour or two before bed as they have been shown to affect melatonin.

Have you tried any of these? If you do, or have, I’d love to hear how it went!  Leave a comment below or send me a message!

Peace & Love,

Heather

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