Did you know that lack of sleep can lead to an increased risk of hypertension, diabetes, obesity, depression, heart attack and stroke…as well as immediate dangers of accidents caused by being groggy? Sleep is such an enjoyable part of life that we often overlook the health benefits. When the struggle to fall asleep is real, there are plenty of natural ways to help. Here are eight ideas to jump that hurdle and drift off to a deep and restful night’s sleep. You’ll be feeling your best and be ready to take on the day in no time!
Set Good Habits
This is a biggie for all of us but especially for the kids. Kids follow by example and also by clear-cut directions and solid rules. Set a bedtime and stick to it. No exceptions unless they are truly valid. Make it known that the adults need quality time nightly for a healthy relationship, but it’s also followed by adequate sleep for their overall health as well. When kids see parents do it, they will copy!
Stretching
Do you often get extremely sleepy, then lay down and become restless and unable to relax? Stretching before bed is one of the best ways to release that built-up tension, fall asleep faster and sleep better! Some of the best stretches to work out those kinks are the bear hug, neck stretches, kneeling lat stretch, child’s pose, low lunge, seated forward bend, legs-up-the-wall pose and reclining bound angle pose. Click here for a view of each stretch!
Separate From Electronics
Having electronics on or nearby at bedtime affects and stimulates the brain, making it harder to fall asleep. Sounds and lights from your phone, TV, or tablet can cause sudden awakening and disruption even in the deepest sleep. Our natural melatonin increases before bedtime, which is awesome but screens and blue light can suppress its levels in the blood.
Block the Noise
Turning your room into a place with essential sleep conditions will add to your level of slumber. Some people can sleep through a rocket blast but most of us require peace and quiet to promote deep sleep and prevent frequent or sudden wakings. Noise often worsens sleep quality which in turn, can lead to impaired memory. Some helpful options to escape the noise are soft, comfortable ear plugs and white noise machines that produce peaceful sounds like rain or ocean waves. If you can’t delete the noise, hide it!
Sleep Temperature
A room that is either too hot or too cold is never going to be ideal for sleeping. The optimal bedroom temperature for adults is between 60 and 67 degrees which is thought to actually help facilitate REM sleep. Keep a fan with a remote in your room in case you get too warm. The remote will allow you to adjust or turn it off when needed without getting up for minimal disruption. Other helpful options for comfortable sleep are avoiding caffeine and sugary foods as they can increase your body temperature. Also, sleep in season-appropriate pajamas, bed sheets and blankets…like flannel in winter and silky satin in summer.
Relieve Anxiety with a Weighted Blanket
Feeling anxious after a stressful day of school, work or even a tense sporting event is not unusual! Avoiding sleep inducing drugs is best, so give a weighted blanket a try! The purpose of these blankets is to add enough pressure for therapeutic comfort, like the burrito wrap in a blanket does for babies. This controlled pressure can calm your nerves and anxiety, trigger nervous system responses that lower your heart rate and breathing when anxiety takes over which helps you fall asleep.
Darkened Room
In the past, a dark room was easy to come by but now, with televisions, phones, blinking lights on smoke detectors, internet setups, night lights and more…finding true darkness is a feat! Long term exposure to light at night can create health conditions including heart disease, obesity, diabetes and cancer. Sleeping in complete darkness regulates melatonin production and reduces the risk of those chronic diseases as well as depression. Items that can help are blackout curtains and black out sleep masks along with unplugging any light pollution possible!
Proper Support
All this talk and one answer to improving our sleep is literally right under our nose…the proper pillow! Stress seems to take root at bedtime which makes muscles tense, decreasing blood flow and the brain becomes overactive. These can all lead to muscle tension in the neck, making a comfortable and supportive pillow a must. The right pillow can help with muscle recovery and remove pressure to enable the musculo-skeletal system to relax and allow proper rest. When choosing your pillow be sure it is comfortable, adjustable for different sleep positions and will keep your spine in natural alignment.
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