Secrets to Getting a Good Nights Sleep
It is a curse for many busy women. Lying in bed tossing and turning while thoughts of the day and to do lists run through their heads. Only to look at the clock and start counting down the hours of potential sleep they may have ahead of them.
Not being able to sleep is extremely frustrating. It can be unhealthy for your mind and your body. For busy wives, mothers and millennial’s who have tried everything from counting sheep to warm milk, check out some tips that definitely not from your grandmothers arsenal:
Create a Relaxing Space
Your bedroom should be your sanctuary, relaxing and spa like. Unfortunately for most women this is not the case. Because we tend to take care of ourselves last, our bedrooms often are cluttered and unkempt. Take time to de-clutter your room, remove old papers, put away laundry and get rid of old clothes. Clean out the basket on your dresser full of coins and old seashells. Go through your drawers and minimize. In addition to de-cluttering take the time vamp up your bedclothes. Invest in good, comfortable sheets and look into a new pillow if your current one is more than a few years old. Once you are de-cluttered and clean, light some calming candles and spritz some lavender oil on your pillowcases. Down to Earth in Granger Indiana sells a variety of essential oils, including lavender.
Making sure your room is completely dark is essential when you are desperate for a restful night. Even the tiniest bit of light creeping in can interrupt your sleep. Invest in good black out curtains or shades. A lightweight facemask can also help to keep light out.
If you are struggling to get a good nights sleep it is time to get rid of all that is digital. Almost everyone takes their laptops, kindles and smart phones to bed with them, and even more have digital alarm clocks and televisions in their rooms. While its understandable not to go completely cold turkey, small gradual changes will help. It may be tough at firs, but put your phone on the other side of the room, or let yourself only have a certain amount of TV a night. Invest in an old school alarm clock rather than using your phone or a digital alarm.
Avoid exercising at least three hours before bedtime, however healthy activities throughout the day can help you to get a good night sleep. “Exercise can keep weight, blood pressure, and cholesterol in check, staving off other health conditions that can hinder sleep. It also boosts energy levels during the day and can help give you more restful sleep. Exercise can also relieve stress, another major cause of insomnia,” according to WedMD.com.
Create a Routine
Creating a structured sleep schedule is important to getting your body on track. Going to bed around the same time every night, even on the weekends can help to create a regular routine. Our bodies crave stability, especially when it comes to sleep. “Waking and sleeping at set times reinforces a consistent sleep rhythm and reminds the brain when to release sleep and wake hormones, and more importantly, when not to,” explains Dr. Frank Lipman.
Literally and figuratively, it is time to chill out. Take the time to research breathing exercises and restorative yoga. Literally chill out by lowering the temperature at bedtime. While comfort level will be different for everyone, experts say the optimal sleep temperature is around 65 degrees. Install a ceiling fan if needed to keep air circulating. Wear loose fitting cotton pajamas that keep heat at bay in the night.