Can’t sleep at night? It needn’t be. Find out how you could sleep better naturally with these 5 subtle changes to your bedtime routine. Stay tuned. Many of the bedtime rituals & habits that we’ve established for ourselves are not conducive to getting a good night’s rest. How you feel the next day during your waking hours hinges greatly on how well you sleep.
By learning how to avoid common sleep enemies & trying out a variety of healthy sleep-promoting techniques, you’ll eventually develop your personal routine to a good night’s sleep. Let’s take a look at how we can accomplish this by creating your magical hour before lights out. The solution to falling asleep quickly & getting a restful sleep does not boil down to just one thing or strategy. I wish it were that simple. It’s a combination of factors – or positive habits – that you gradually introduce into your current sleep routine over time that send you into la-la land faster. In essence you’re layering several strategies on top of each other in order to augment & accelerate the positive sleep effect.
With the goal of getting a restful sleep that recharges the body, clears the mind & decreases your morning fatigue, let’s take a look at those 5 natural sleep remedies. But before I do that – allow me to take a moment to explain the role of melatonin production in establishing your body’s natural sleep-wake cycle. Melatonin is a naturally occurring hormone controlled by light exposure. Your brain secretes more of it in the evening – when it’s dark – to make you sleepy. And less during the day when it’s light out & you’d like to stay awake & alert. So let’s see how you could naturally increase your melatonin levels by making a few subtle changes to your sleep routine.
Strategy #1 is to turn off all light emitting electronic devices at least an hour before bedtime. This includes your TV, computer, tablet & smart phone. Many of us watch TV or work on the computer to relax at the end of the day. This is a big mistake right before bedtime.
Not only does the light suppress your natural melatonin production, but these devices actually electrically stimulate the mind – rather than relaxing it. If your favorite TV show is late at night, consider recording it & then viewing it earlier the next day.
Strategy # 2. As an alternative to TV watching, try listening to some soft music or a fiction audio book instead. The soft music helps to set a calming mood. And listening to an audio book can be relaxing. Just ensure that it’s a fiction story that requires little cognitive analysis – as opposed to a recording that may require excessive processing.
Which brings us to strategy #3 Piggy backing off of the previous tip, reading prior to lights out is yet another sleep remedy to consider trying.
Spending 15 to 30 minutes losing yourself in a good book can take your mind off the day’s stressful events. I love to unwind at the end of my day with my Kindle reader. As a side note, avoid reading from a backlit device at night – such as an iPad. Tablets emit light which suppresses your natural production of melatonin. Using an eReader such as a Kindle which is not backlit is a better choice. Not into reading? How about spending some time doing some relaxation exercises or meditation to help calm the mind? Or how journaling in your personal diary & jotting down either what you were grateful for that day or a personal success story that brings about a sense of peace & contentment?
Strategy #4. Turn off most of the lights in your home an hour before bedtime. And if possible dim the remaining lights essential for you to move around your home without bumping into objects or stepping on the cat. Oops! You could also change out your bright light bulbs for low-wattage ones in your bedroom & hallway should you not have dimmer switches.
And Strategy #5. Stage your bedroom so that it’s conducive to getting a good night’s sleep. When it’s time to sleep – make sure the room is dark. The darker it is the better you’ll sleep. You may need to invest in a good set of blackout curtains or shades to block light from your windows. Also cover any electrical displays – such as a digital alarm clock – or move it out of your direct line of sight. And if you’re like me – try wearing a sleep mask to cover your eyes. This works well for me during the summer months since the sun sets later in the day. Well – there you have 5 natural sleep remedies & some practical tips on how to begin establishing a bedtime ritual conducive to having you fall asleep easier & faster.
As found on Youtube