Nothing is more frustrating then not being able to sleep! Tossing and turning, as your mind is racing, checking the clock over and over as minutes seem like hours. Sleep deprivation affects millions of people. Lack of sleep not only ages you faster, but lowers your immune system, leads to stress, irritability, depression, and cognitive/memory loss.
10 TIPS TO HELP YOU GET A GOOD NIGHT’S SLEEP:
- Go to bed at the same time every night, even on the weekends. Your sleep cycle needs to have a regular rhythm.
- Stay away from caffeine, nicotine,and alcohol for 4 hours before bed. Try sipping chamomile tea 30 minutes before bed instead to help wind down. Or try 2 tsp. of apple cider vinegar mixed with 8 oz. of water, sweetened with a little honey. This healthy concoction right before bed, may work better than counting sheep!
- Avoid heavy meals or snacking for 2 hours before bed, but refrain from being too hungry before bed as that can interrupt your sleep as well.
- Refrain from exercising for at least 4 hours before bed. Exercising in the morning or afternoon is preferable and will help to induce sleep at bedtime.
- Only use your bed for sleep (and sex). Refrain from watching T.V., reading, working on the computer, paying bills etc. in bed.
- Develop night-time rituals before bed such as listening to calming music, drawing a hot bath (90 minutes before bed) with lavender aromatherapy essential oils, stretching, and practicing deep breathing exercises.
- Emotional Freedom Technique or (EFT) has been shown to be very helpful for insomnia and sleep difficuties. EFT can help balance your body’s energy system and resolve some of the stresses that are contributing to the insomnia. For more information and the numerous benefits of EFT – Please check out my article Emotional Freedom Technique – Alternative Treatment For Emotional Healing
- Make sure your bedroom is condusive to sleeping. Your sleep environment can have a profound effect on the quality of your sleep! Your bedroom should be decorated in cool, calming, restful tones, not bold, bright, energizing colors that stimulate. Make sure the room is dark or wear a sleep mask and if you’re bothered by noise, wear earplugs. Also, a cooler room is recommened. If your room temperature is too warm, it may stuffy and uncomfortable. And make sure your room isn’t cluttered or messy as this can stimulate negative energy.
- Throw away your old alarm clock. No one likes to wake up to the sound of a loud, shrill, shrieking alarm clock. Instead, invest in one of the new natural light stress-free alarm clocks that are designed to awaken you naturally.
- Don’t bound out of bed in the morning. First – Take a few deep breaths, stretch, and smile!
The major causes of restless sleep are worry and an overactive mind. If you have too much on your mind, write down last minute concerns, so you won’t rethink them over and over. If you can’t fall asleep in the first 15-20 minutes of going to bed, climb out of bed, go into another room and do something nonstimulting in low light. Once you feel drowsy, return to bed and try again. If all else fails you might want to try natural and herbal remedies such as melatonin and velerian root which may help to reduce insomnia. Here’s a GREAT site with information on insomnia as well as some of the BEST natural supplements available!