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Do you have trouble sleeping? Are you repeatedly waking up at night for no apparent reason? Do you have to drag yourself out of bed each morning? Getting a good nights rest may seem like an impossible goal, especially when you are wide awake at 3 am. Contrary to what you may think, you have much more control over the quality of your sleep than you may think.
For some of you, sleep may be hindered because of an uncomfortable mattress or bedding. If this is the case, take a look at Buffy for an easy fix. They have awesome cooling eucalyptus sheets and hemp linens.
For the rest of us, unhealthy habits and lifestyle choices can leave us tossing and turning at night and adversely affect our vitality, mood, brain function, weight, and even creativity. However, there are plenty of other Habits to Adopt to Live a Happier Life and if you are one of the millions of people who have trouble sleeping, try some of these tips for a better nights rest.
1. Sound Therapy
Are you a light sleeper? If so, sound therapy can induce a peaceful mood and lull you to sleep. Consider getting a white noise or a sleep machine comprising of soothing nature sounds, wind chimes, or soft music. Studies have shown that a slow rhythm can aid with sleep dysfunction. If you share a room with some who snores, try wearing earplugs to bed.
2. Homeopathic Treatments
A more holistic approach to improving sleep is using essential oils like the Tranquility blend from Rocky Mountain Oils to calm your system. The most effective way to use essential oils in your home is through a diffuser. Using an air diffuser in the bedroom for 15 minutes before bedtime will allow you to have a peaceful, restful sleep. The diffuser will disperse essential oils throughout your home creating calmness and relaxation.
3. Shut the World Out
To help support melatonin production, try sleeping in total darkness. Dim out the night light, face your digital clock downwards, and put your phone on silent mode. You can invest in an affordable eye mask or dark blackout shades to block out the light. If money is tight, just throw a Big Blanket over your windows and experience how much darkness will improve your sleep.
4. Be Smart About What You Consume
Daytime eating habits play a significant role in how well you sleep, especially during the four hours before bedtime. Limit your nicotine and caffeine intake, avoid big meals at night, avoid drinking too many liquids in the evening, and cut back on refined carbs and sugary foods, which means more fresh food like produce from Farm Fresh To You. Further, you can try a meal prep delivery service such as Gobble or Purple Carrot to ensure you’re eating healthy.
A final tip about food and drink is to reduce alcohol intake, particularly at night. To make this easier, we recommend Lyre’s, which offers premium non-alcoholic liquor. With Lyre’s, the party doesn’t have to end, but you’re also not compromising your much loved sleep.
5. Take a Relaxing Bath
Another popular way to decrease wakefulness is a relaxing bath or shower. Studies have shown that baths can help people fall asleep faster and improve overall sleep quality. For example, soak your feet in hot water or a foot bath treated with essential oils if you are feeling too lazy to take a full bath.
Exercise is the best natural sleep remedy. Therefor, working out daily or at least a few times a week can help improve the quantity and quality of your sleep. Tip: Workout in the morning or early afternoon because exercise is a stimulant and could actually keep you AWAKE if done too close to bedtime. Don’t forget recovery is just as important because sore muscles could keep you up too. Be sure too look over the Do’s and Don’ts of Workout Recovery.
Your current pillow might be the cause of your night restlessness. Invest in a Carbon SnoreX 8 In 1 Cooling Pillow for optimal comfort, found on Brookstone. The Carbon SnoreX is the world’s first 8 in 1 technology pillow, and offers dual arm rests for ultimate comfort. This pillow provides support for the neck and head and is positioned so that your breathing pathways are in an optimal position to reduce snoring. This pillow is needed for anyone who has had issues sleeping at night.
If you’re looking to make an upgrade to your pillows, mattress or sheets, you got to make sure to check out Cocoon by Sealy, for top quality sleep products. Don’t miss out on their biggest sale yet. Right now, Cocoon by Sealy is offering 35% off their Chill memory foam mattress, plus free pillows and sheets! This is a deal you don’t want to miss!
8. Jot It Down
Keeping a sleep journal, as weird as it might sound, is a superb way to keep track of your sleep-wake cycle. For instance, sleep diaries can include details you wouldn’t have thought affect your quality of sleep and thus help you get a deeper insight into your daily sleeping patterns. If you keep a regular schedule, you’ll be able to alter the habits that might be contributing to your nightly restlessness including unhealthy eating habits, long naps, etc.
9. Set your Bedroom Temperature
Bedroom and body temperature can have a profound impact on sleep quality. It can be tough to get a good night’s rest when it’s too warm or too cold. Test different temperatures on your thermostat to find out which is the most comfortable for you. Check out which thermostat best fits your needs!
If modifying your room temperature doesn’t do the trick, you can even invest in a mattress that controls airflow and isolates movements throughout the night. For more info check out Simmons Sleep.
10. Reduce Irregular Daytime Naps
While short power naps have proven to be beneficial, long and irregular naps during the day can have adverse effects on your sleep. To clarify , taking long naps during the day can confuse your internal body clock, resulting in a toss-and-turn battle all night long.
Lastly, how comfortable and snug you sleep at night dictates how you wake up in the morning. Other simple tips you can try include practicing relaxation techniques to calm the mind, purchasing a quality bed and mattress from Eco Terra Beds, Tempur-Pedic, Saatva, or Purple, take melatonin supplements, and reducing blue light exposure in the evening.
If these tips don’t improve your sleep, try some other recommendations on How to Treat Insomnia. Learning How to Deal With Stress and Anxiety will also vastly improve your sleep and quality of life. Let us enhance your moods; one restless sleeper at a time!