Better Quality Sleep Is Possible!
BETTER QUALITY SLEEP IS POSSIBLE!
Grab 15 minutes sunshine first thing in the morning to reset your biological clock.
During the day walk the dog, swim or yoga, whatever exercise you enjoy.
If you have trouble doing this yourself then use a meditation product.
Keep it dark
Having your room too hot or cold can prevent you falling asleep. Find a temperature you find comfortable.
Make your last coffee or energy drink at lunchtime. This will give your body enough time to burn off the caffeine.
Meals before bedtime
Stop fluid intake two hours prior to sleep to prevent toilet trips.
Avoid bright and vivid colors on your walls and bedroom accessories. Cool calm colors will give your room a tranquil feel.
Rest and intimacy only
It’s not an office or TV room. Keep your room free from computers, phones and TVs.
Too noisy try earplugs. Too quiet try a white noise sleep device.
Can’t get comfortable because of lumps in the bed? Do you have pillows and a mattress that are supportive and comfortable? Is it old and sagging? Mattresses generally should be replaced between 5 – 10 years and pillows should be changed annually.
Do you have a dust mite allergy?
Waking from sleep rummaging for tissues? Are you sneezing, have a runny nose and waking up with a cough? These are all signs of a dust might allergy. You need to visit your doctor for a diagnosis. In the meantime you can have your mattress cleaned for dust mites by a professional and buy new pillows and a mattress. Cover your mattress and pillows with anti-dust mite protectors.
Are you cold during the night?
Do you have a partner who hogs the blankets? Try separate blankets. Keeping your body at an even temperature will result in a consistent sleep.
Set an alarm to signal time to start your bedtime routine. Carry out the same routine every night to signal to your body it’s time to relax in preparation for sleep.
Stick to your bedtime schedule
Where possible keep your bedtime and rising time the same seven days a week. This keeps your body clock on a consistent schedule.
Lavender is a great way to ease anxiety and induce a deep sleep. Spray your bed with lavender spray, place a lavender sachet in your pillow case or fill your room with the smell of lavender by using a diffuser 30 minutes before bedtime.
Take a hot bath
For a better quality sleep try a hot bath with a few drops of lavender oil. The warmth of the bath followed by your body cooling down when you get out mimics the changes in your body temperature when it enters sleep.
End the day feeling positive and grateful by writing five things that you are grateful for in a journal. This has you going to bed in a joyful happy mood.
Have a laugh
Laughter causes the body to produce melanin which is the hormone released by the brain at prior to falling asleep.
Your mind is racing
Make your to do list for the next day before you go to bed. Have paper in pen by your bedside to jot down any night time thoughts.
Practice deep slow breaths to calm your body and induce a better quality sleep.
Progressive muscle relaxation
Tense muscle groups in your body then relax them. This lowers overall tension and stress levels.
Using a heat pack placed across your shoulders and neck to relax your muscles, keep blood circulating freely and ease you into a better quality sleep.
Don’t lay there getting stressed because you can’t fall asleep. Get up and do a relaxing activity in dim light until you’re feeling tired again.
One of you snores
Try lying on your side, avoid alcohol before bed or use a snoring aid.
Waking several times a night and feeling exhausted in the morning? Visit your doctor for a diagnosis and recommendation as to what aids you should use.
Author: Diane Klem-Goode
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