We all have those nights where you are tossing and turning all night long so it seems like you slept for maybe a total of 2 hours. This is fine if it happens every once in a while but when it starts to become a reacquiring thing, it might be time to reevaluate some things. Here are some tips on things you can do to help get a better nights sleep.
1. Get On A Schedule.
Now this doesn’t mean you have to go to bed and wake up at exactly the same time every day but get close. Start by going to bed at the time you normally start to feel tired at. This will start you on a normal time to fall asleep at. When you wake up in the morning, if it is on your own terms (no sudden awakenings) then this is your body’s way of saying you have had enough rest. If you wake up from your alarm clock and you still feel tried and groggy, you may want to set an earlier bed time. Also, if you tend to take naps, limit them to 20 minutes or less. It will make falling asleep easier rather than harder.
2. Controlling Light Exposure.
You want to get as much light exposure during the day and the least amount at night. This helps to keep your days and nights separate. During the day, enjoy the natural sunlight as much as possible. Whether it is going for walks, opening curtains or just going for a drive to help make you feel more alert. During the night, limit your lighting. When its time for bed, eliminate any light you can, it makes your brain think its time to sleep then.
3. Exercise Regularly.
People who exercise regularly will have a higher metabolism and more energy throughout the day. Any amount of exercise will help, but it takes time for you to see results. It is better to exercise in the morning or afternoon because your body takes time to calm down after an exercise. It is best to exercise 3 hours or early before you plan on going to bed.
4. Eating & Drinking Right.
Eating and drinking right before bed can keep you up at night. Avoid eating anything heavy for 2 hours before you plan on going to sleep. You should also try cutting down on caffeine, not drinking alcohol before bed, and avoid drinking too many liquids before bed. It will make you have to get up more in the middle of the night to go to the bathroom. Some good snacks to have before bed that will help you sleep are turkey, bananas, granola with milk or yogurt, and whole grain or low sugar cereal.
5. Get Massages.
Massages not only relax your muscles and mind but they promote overall health for your body. By getting a massage once a month, you will relieve any stress and tension that you place onto your body which makes it harder to relax. It will help to relax and clear your head so there are less thoughts to keep you up at night. After a massage, your body will be more energized and clear so you will be able to accomplish more. You can visit us at Aphrodite Spa & Salon to start receiving massages.
Try out some of these tips to help get your sleep back to where it needs to be. It won’t happen right away and you may need some extra help but it is more a shot.