While there are some of us who suffer from chronic or intermittent insomnia, everyone has had periods of rough or inconsistent sleep. An estimated 1 in 5 people has suffered from insomnia at one point or another in their lives and the root causes of the problem may not be entirely visible or apparent.
There’s no end to the number of strategies and solutions to help people fall asleep or stay asleep, both positive and potentially harmful. Sleep experts say that the first step to achieving healthier, more restful sleep is to take into account one’s personal sleep hygiene. This may include making strict rules about how you use your bed, avoiding caffeine, nicotine, and alcohol before bedtime, eating lighter meals at night, and getting more exercise throughout the day.
Associating your bed with rest and relaxation is another important consideration and falls under the category of stimulus control, or acknowledging the mind’s subconscious association with sleep in order to improve one’s habits. If you struggle with sleep, it may help to try the following to create a stronger association between your bed and the act of sleeping:
- Only go to bed when you’re feeling tired.
- Using your bed only for sleep or sex, not reading, watching TV, using your smartphone, or eating.
- Getting up if you have trouble falling asleep.
- Getting up at the same time in the mornings regardless of the day of the week/weekend.
Another strategy used to help ease one’s body into sleep is to prepare a period of resting or relaxation an hour or more before bedtime. By taking a warm shower or bath coupled with soft music, natural light, hot tea, and a good book, you can quiet your mind, reduce the effects of inflammation and stress, and relax muscle tensions, therefore easing your body into a state of rest.
Other techniques like stretching, yoga, or a self-massage can help relax your muscles, ligaments, and joints in order to achieve better sleep throughout the night.
If you have concerns about the quality of your sleep or want to improve your sleep through natural means, contact the team at Naturkur Wellness Center today and schedule an assessment today.
Featured photo source: Pixabay.com