Many sleep experts recommend that we ensure our bedrooms offer a good sleeping environment, support from quality pillows and a good mattress, check out this Slumber Search mattress analysis. A comfortable temperature, and lined curtains for blocking out light can work wonders for your sleeping pattern. Nicola reviewed her bedroom to see if there was anything she could do to improve her sleeping environment. She decided to buy some new fluffy pillows and treat herself.
A great way to relax before going to bed is to take a relaxing bath. And you may have some bubble bath presents to enjoy during this time of the year. A warm (but not too hot bath helps your body reach an ideal temperature for sleeping.
Deep relaxing methods can be very helpful at bedtime. You can find them in the helpful resources section on our website.
Imagine a pleasant memory or landscaping as you are settling down to go to sleep. Visualization can help you get into a happy and calm mindset, instead of allowing your mind to be focused on an unsettled or stressful internal dialogue. It is similar to that old trick we have all used at some point of counting sheep.
Harvard Medical School conducted a study in 215 that showed that the mind-calming practice of meditation that focuses on awareness of the current moment and breathing can be a very powerful solution to sleep disorders such as insomnia. Nicola watched a guided meditation video to focus on alleviating anxiety. She said she thought it would be a great way to get her mind settled before going to sleep, and added that watching videos was very helpful since she was new to meditation.
Getting plenty of sunlight exposure during the morning is an excellent way to keep your natural circadian rhythms regulated and sync up your waking and sleeping patterns with your day.
Sleep hygiene experts recommend that you avoid watching TV or doing tasks in bed since that weakens the association between sleep and bed. It is best to remove televisions, computers, and work materials from your bedroom so that your bed is only associated with sleep!
In the morning it is very tempting to hit the snooze button to try to get a couple of extra minutes of sleep. However, those additional minutes are not high-quality sleep. Having a regular wake-up time will help to improve your sleep rhythms. You should begin to wake up feeling very refreshed if you can establish good sleep habits.
Many people swear that you should make sure that your feet are warm and toasty before going to bed. Scientists believe that warming your feet can cause the blood to dilate, which signals to the brain that it is time for you to fall asleep. So put on your fluffy socks before going to bed.
Being cold can make it very difficult to fall asleep, especially during colds spells such as the recent snow and frost. Don’t shiver under the covers. Get a hot water bottle and get cozy to get a good night’s sleep.
During this time of the year, many peoples struggle to fallasleep due to having a cold or cough. To help you achieve high-qualit sleep that supports your mental health, be sure to also take care of any physical symptoms you have with drinks, flu & cold capsules, or other effective remedies.
When you drink too much water before going to bed, there is a good chance you will have to get up during the middle of the night to use the restroom. So try limiting your intake of water and other beverages before bedtime so this can be avoided.
Earlier this month, we recommended that you listen to audiobooks to help fall asleep if your mind is racing from stress or anxiety. Some people like listening music. Many streaming services offer pre-made relaxation/sleep playlists, or find a soothing CD to listen to.
