Unwind and Achieve a Better Night's Sleep with these Tips
Getting a good night's sleep seems to be a challenge in today's hectic world. Many individuals spend their days juggling work and home tasks. By the end of the day, they are frazzled and unable to fall asleep or stay asleep throughout the night. Here are seven ways to help you wind down in the evening to prepare your mind and body for deep and relaxing rest throughout the night.
Schedule Late Evening "Me Time
Setting aside some "me time" each evening can help you relax from a busy day and allow you to benefit from a better night's sleep. You can take a long bath, give yourself a facial, make a phone call to friends, or listen to your favorite music. The activity should be something that is just for you that separates you from the functions you perform every day.
Make a List for the Following Day
The act of writing down your tasks for the next day prior to going to bed can help relieve your mind from concern about remembering what you have to do.
By knowing you have notated your list of responsibilities or scheduled activities for the coming day, you will benefit from a greater sense of relaxation.
Some individuals also find it helpful to keep a pad and paper on their nightstand. If they think of an idea or activity while trying to fall asleep, they simply jot it down on the notepad. and rest easy.
Doing some meditation before bedtime can free your mind of the day's tasks and can allow your body to relax in preparation for sleep. Meditation has many health benefits and can be used to improve your sleep patterns, as well. If you don't know how to meditate, check out YouTube meditation videos, CDs or apps that are now available. Your local yoga center or new age health center may offer information and classes in meditation.
Take Up Knitting... Really!
Many individuals, both men and women, are finding the old-fashioned crafts of knitting, crocheting or hand quilting can be antidotes to some of life's stresses. A number of aspects of these activities appear to be beneficial.
The eyes are held downward, in contrast to being held at the same position to look at a computer screen all day. The repetitive motion allows the mind to wander a bit, allowing a deep sense of relaxation.
Learning to knit, crochet or quilt is relatively easy and many craft centers offer lessons. If you have a friend or family member who engage in these crafts, they may be willing to teach you in a few sessions.
Eat Something Light
Being hungry will make you uncomfortable and keep you from falling asleep easily. Try eating something light before bedtime, such as a bowl of cereal and milk or small serving of yogurt. Avoid eating heavy meals late in the evening, which can cause digestive troubles and heartburn while lying down. Click here for more on sleep-inducing foods, as well as foods that inhibit a good night's rest.
Read A Book - Avoid Screen Time
Many people find that reading a chapter or two promotes calm in the evening and facilitates falling asleep. An old-fashioned paper book is better than an e-book, which will expose you to blue light from the lit screen that can disrupt sleep hormones. In fact, avoiding screen time before bedtime from televisions, tablets, and mobile devices will help you achieve slumber faster and get a better night's sleep.
Create a Pre-Sleep Ritual and Consistent Sleep Schedule
Sleep researchers have found that establishing and maintaining a bedtime ritual can help to improve your ability to fall asleep and stay asleep by preparing the mind for this important activity. Your ritual may include setting out the next day's clothes, brushing your teeth, taking a warm bath, meditating or reading as noting above, or any other calming activity that helps you to wind down and relax before sleep.
Also, creating a comfortable sleep environment that is fresh, cool and dark will help you sleep better. Keeping a regular sleep schedule where you go to bed and awaken at the same time each day will improve your ability to get the restorative sleep you need. Click here for more on creating an effective sleep schedule.
These tips can help you to improve your sleep patterns so you are better rested and ready to take on a new day, every day. The article below will provide additional ways to improve the quality of your sleep.
If you continue to struggle with getting a good night's rest,consult your healthcare provider.