No one can deny that sleep is critical for being a functional productive human being. Yet more than one-third of the United States population is sleep deprived. Stress, back pain, anxiety, and many other reasons keep folks up at night. Consequently, it is important to know what to do when you can’t sleep. There are many preventative measures to take before a restless night comes, and many things that you can do at that moment. Here are 7 tips for a restful night’s sleep.
7 Tips for a Restful Night’s Sleep:
Turn Off the T.V.
Your body is designed to start going to sleep when the sun goes down, but modern artificial light interrupts this process and it confuses the body. While any light bulb in your house can cause this disruption, blue light is the worst offender. Blue light such as that found LED bulbs, the T.V. screen, computer screens, and your cell phone, will keep you up late. It has short wavelengths that hold your body’s attention and prevents it from sending sleep hormones to your system.
The best solution is to turn off electronics and to dim the LED light in your house about and 30-60 minutes before you go to bed. If this isn’t possible in your house, you can also purchase glasses that help to filter blue light.
Read a Book.
The quickest way to fall asleep is to relax your mind and body as much as possible. That can be difficult if you have a lot on your mind. Researchers found that reading a book for 6 minutes reduced stress levels by 68%. This allows you to fall asleep much faster than you normally would. Reading a book helps lower your heart rate and slow your breathing.
Reading allows you to escape the stress of the real world. It doesn’t merely distract you but allows you to actively engage with your imagination. When choosing a book to read, be sure to pick a book that is fiction. Non-fiction will lead you to start problem-solving and keep you awake. Furthermore, pick books that are interesting and hold your attention.
Practice Mindful Breathing
Practicing breathing exercises can help you reduce stress and lower your heart rate to be able to fall asleep quicker. Mindful breathing helps you calm your brain and regulates your blood pressure. There are many different exercises to try, so test a few out and see which work best for you.
Write it Down
People who struggle to fall asleep often lay awake thinking and worrying about things afflicting their life. A way to relieve this stress is to spend a few minutes before bed to write out your to-do list for the next day. This allows you to take your mind off of what you need to do and will help you focus on getting some much-needed sleep.
Some people lay awake thinking about an argument they may have had, or experienced a stressful situation. Writing down this confrontation or experience in a positive light and writing down the things you learned from the experience can help you clear your mind and allow you to fall asleep quickly.
Try to Stay Awake
Sometimes, people try too hard to fall asleep that they end up staying up all night thinking about how much they need to fall asleep. If you find yourself in this category, try to keep your self awake. Don’t think about how you can’t fall asleep or how much time you have left to sleep. Rather, focus on staying awake. Avoid checking what time it is as this will only stress you out. Focusing on staying awake will help prevent you from having anxiety about falling asleep. This will allow you to relax and fall asleep easier.
Exercise Consistently
If you want to sleep well at night, try incorporating exercise into your routine. It only takes 30 minutes of aerobic exercise on a regular basis to start sleeping better. Some people even sleep better the first day they begin an exercise routine. If you feel like you can’t exercise during the day or miss a workout, try stretching before bed. Stretching can help you fall asleep faster as it helps to reduce muscle tension and helps to relax your body.
Visit a Chiropractor
The cause of most peoples’ sleep troubles stems from having back pain. Back pain will keep you uncomfortable all night long. Visiting a chiropractor can help keep your spine in alignment and prevent tightness in the neck. Chiropractic care can help relieve the discomfort caused by back pain. Receiving a chiropractic adjustment regularly will not only keep your spine and neck in balance, but it will also help you relax and reduce everyday stress. Do yourself a favor and get a chiropractic adjustment!
These are 7 tips for a restful night’s sleep. Following these tips can help you achieve a restful night of sleep. Try them out and do what works best for you! If you continue to have issues check with your doctor to see what treatment is best for you.
References:
https://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html
https://www.psychologytoday.com/us/blog/brain-waves/201801/the-connection-between-writing-and-sleep
https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
