4 ways to improve your sleep
Do you get enough sleep? Do you have a good quality sleep? It’s estimated that around 1 in 3 people have mild insomnia. Insomnia is said to be present when you regularly find it hard to fall asleep or stay asleep. It has several patterns. You may have trouble getting to sleep initially. Or even if you can fall asleep, you might not be able to stay asleep for as long as you would like. Also you may wake up during the night and not be able to go back to sleep for a long time. Many people have two of the above problems, or even all three. Because of these, you might feel tired during the day.
Insomnia has many causes, which can include:
- Some medicines and drugs, e.g. asthma or blood pressure medication, caffeine, alcohol or smoking
- Chronic pain and other uncomfortable illnesses
- Stress at work or in your personal life
- A friend or loved one passing away
- Anxiety and worrying, including worrying about not getting enough sleep
We’ve all heard the standard ‘sleep hygiene’ tips about avoiding caffeine, using room-darkening shades, and going to bed at the same time every night. Here are a few other ideas that aren’t as well known.
Taking a nap during the day can be great for productivity and fabulous for health, but you’ve got to do it right. Aim to nap for 20 to 25 minutes, any longer than that and you’ll feel groggy when you wake up and you risk not being able to fall asleep when it’s bedtime.
Be mindful of the temperature.
Take a warm (not hot) shower or bath about an hour before bedtime, and keep your room cool at night. The drop in body temperature signals your body to calm so you’ll fall asleep faster and sleep more deeply.
Turn off the electronics.
Okay, so you’ve heard this one. But it’s the most important and the least followed piece of advice.
Get an old fashioned alarm clock so you don’t need to use your phone. Turn your phone, iPad, Kindle, or whatever you’ve got off, and put the devices in another room. Yes, a whole other room. You may think that a phone on silent, hanging out on your nightstand, won’t disturb your rest, but it will. Just knowing it’s there puts your body on alert. It’s far too tempting to reach over and ‘just check a few emails’ if you do wake up in the middle of the night. Save yourself. Break this habit.
Get a massage
THAT”S RIGHT MASSAGE! Massage can help with sleep issues. There have been several studies demonstrating the efficacy of massage in people with sleep problems, especially when treating secondary issues that may impair sleep, like back pain, pregnancy and migraines. I always here from my clients how well they sleep after they have had a massage that day.
If you’re ready for a better nights sleep BOOK YOUR MASSAGE TODAY!