Better Sleep Tonight!

 

 7 Better Sleep Tips:

 1: Keep a regular sleep schedule- attempt to go to bed roughly at the same time each day if possible. Help your body adjust by making a small change in daily increments, such as 30-60 minutes earlier or later each day.

 2: Create a Bedtime Ritual and Comfortable Environment - Keep your room cool and dark. Ensure you have a comfortable mattress ( a memory-foam topper is a quick, cheap fix).

 3: Pay attention to what you eat and drink-  Eliminate nicotine and caffeine (none 9hours before sleep)  can take hours to wear off which decrease your  quality of sleep. Alcohol may initially make you feel sleepy, but it can disrupt sleep later in the night. 

4: Naturally regulate your sleep-wake cycle-Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. So increase light exposure during the day.  Decreasing light exposure at night can help boost melatonin production at night

5: Include physical activity in your daily routine-  Regular physical activity can promote better sleep, decrease anxiety and stress,  helping you to fall asleep faster and to enjoy deeper sleep. Don't exercise too close to bedtime,  as this may energize you and decrease you from falling asleep. 

6: Get anxiety and stress in check-Residual stress, worry, and anger from your day can make it very difficult to sleep well. Make a note of what seems to be the recurring theme and wakes you up at night. That will help you figure out what you need to do to get your stress and anger under control during the day.

7: Relaxation techniques for better sleep-

• Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. 

• Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.

• Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

• Lavender Aromatherapy-  lavender scent has been shown to act as a mild sedative.

• Valerian root- studies have shown that it acts as a sedative and naturally reduces anxiety and calming the body.  400mg-900mg 30 min before bed. Do not take more than 28 days.

• White Noise Machines- Block out unwanted noise.