If you’ve been feeling anxious, stressed out, crabby or just plain tired all the time, then you might be suffering from a lack of sleep. You’re not alone; there are millions of Americans who do not get the amount of sleep they need every night to stay healthy. This is understandable when you consider the amount of daily pressures and stressors we have to deal with, such as work and family responsibilities, relationship problems, illnesses or other unexpected challenges.
Even when you have these stressors to get through, there are still ways you can get better sleep each night. Here are some sleep tips from our health and wellness center in Napa County, CA:
- Keep to your schedule: Try to go to bed and wake up at around the same times every day, even on weekends or days off. This consistency helps your body to develop a regular sleep-wake cycle, which will in turn help you to sleep better each night. You might have a hard time developing this schedule at first, so if you don’t fall asleep within 15 or 20 minutes, get up and do something relaxing that you know will make sleep a little easier, then go back to bed once you’re tired enough to fall asleep.
- Eat and drink well: You should never go to bed hungry or You should also try to limit how much you drink before you sleep so you do not have to wake up in the middle of the night to go to the bathroom. Make sure you avoid alcohol, caffeine or nicotine before bed. Caffeine and nicotine can make it nearly impossible to get to sleep. Alcohol will make you sleepy at first, but you will not get a restful night’s sleep after drinking it.
- Have a routine at bedtime: Doing the same things each night right before you go to bed can help your body understand it’s time to go to sleep. You might choose to take a warm bath or shower, read a book, listen to a soothing playlist or enjoy another activity. However, you should try to avoid including electronic devices in this routine, as there is a lot of research to suggest looking at screens and media can interfere with quality of sleep.
- Make yourself comfortable: Put yourself in a position that makes getting to sleep easier. This means keeping a cool, dark and quiet space. Some people like to have white noise, such as fans or running water, which can help to soothe you to the point of being ready to sleep. If you are sharing your bed, make sure both of you have plenty of space. If you have children or pets, put limits on how often you allow them to share your bed.
These are just a few strategies that can make it easier for you to get a restful night’s sleep. For more information about how better sleep can lead to better health, reach out to your trusted health and wellness center in Napa County, CA: Focus Forward Wellness & Physical Therapy.
Categorised in: Wellness Clinic
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