With all of life’s stresses it’s hard to wind down after a long day’s work, it’s even harder to fall asleep and stay asleep. Here are four tips for getting a better night’s sleep.
Night time meditation
Meditating is a great addition to a morning or night time routine in order to reduce stress and increase overall concentration. Meditation can also increase the quality of your sleep. There are many apps with guided meditations for beginners along with Youtube videos that can walk you through where to get started.
Meditation primarily focuses on breathing and clearing your mind of anxious thoughts, this can help with falling asleep by giving you breathing practices in order to relax at night.
Yoga is also a great way to relieve stress and some studies have shown that it can help to improve sleep patterns. It can decrease the amount of time it takes to fall asleep, helping you have a deeper and undisturbed sleep.
Yoga is also great for your health and physical body, it helps with flexibility and physical mobility. Other forms of moderate exercise can also help to improve your night’s sleep. Starting a workout or yoga routine may help you get more relaxed and fall asleep.
Limit nicotine and alcohol consumption at night
Both nicotine and alcohol have negative impacts on your sleep cycle. Drinking alcohol or smoking before bed can impact how deep you’re sleeping and will make it easier to be woken up at night. Limit your usage of alcohol and nicotine during the day and before bed to help you sleep better at night.
Make your bed a sleeping sanctuary
Your bed should be a place just for sleep. This habit can help to train your brain to associate your bed with only sleep. You should try to avoid doing other activities in bed like work or other hobbies.
Your bed should be saved for sleep, you should also try to limit your electronic usage in bed. Studies have shown that the blue light emitted from your phone, tv or computer can make it harder to fall asleep. You can try making your bed an electronic free space.
Some small steps are all you need to try and improve your sleep. However it’s important to consult a doctor if difficulty falling asleep continues for long periods of time.