There are a few things that we can do to ensure our sleep at night is more restful and restorative. Many individuals are challenged with getting a decent night’s sleep, and this can result in feelings of chronic fatigue, lack of focus, and depression. With a few simple strategies, anyone can go to sleep faster and sleep better which has some obvious benefits to performance and mood during the day.
Some sleep hygiene tips include the following:
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Transform your bed into a designated sleep area. This means that the bed is not a place for working on paperwork, watching television, or engaging in activities besides sleep. When you curl up in your bed, something triggers the brain that it is time to shut-down and that it is time to rest. Using the bedroom as a makeshift office or spot to engage in activities such as crafts or projects is not wise.
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Don’t toss and turn. If sleep doesn’t come within the first twenty minutes of laying down, get up and leave the designated sleep area. Sit up and read, watch television, or have some decaffeinated tea. When people have an internal struggle regarding sleep in bed, it becomes less of a sleep trigger and may lead to increased issues over time.
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When the mind is over-worked and tired, it can become particularly vigilant and sensitive to sounds. Even the faintest traffic, conversation, or sounds can seem very distracting and annoying. Using a form of white noise will muffle and provide a buffer to those that find themselves getting more edgy and aware of the sounds when they are trying to go to sleep. Investing in a sound machine, which emits soothing, tranquil sounds like the ocean, rain, or soft music,will be money well-spent. For a less elaborate approach to white noise, consider using an oscillating fan in the bedroom during sleep hours; the motor should effectively drown out any other stimuli.
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There are some activities that have a stimulating effect on most individuals, including exercise, eating, and smoking. Exercise may get the adrenaline flowing, while smoking tobacco before bedtime may have a similar, energizing effect. Eating can trigger the digestive system to start working, which can wreak havoc with any plans of getting a restful, uninterrupted sleep.
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Augment the designated sleeping area with some tactile and soothing influences. This may include filtering the light with blinds, diffusing lights with low-watt bulbs, and taking care to dress beds with soft and welcoming linens. Maintaining an orderly and tranquil space will allow the mind to avoid distractions that might emerge in a messy or less comfortable environment.
Good night!
