How many nights do you find yourself tossing and turning? Unable to settle, get comfortable, or drift off into that perfect restful slumber? You are not alone. People all around the world suffer from sleep disturbances but when those disturbances or insomnia persist for more than a day or two it can present a real problem. Not only will you be battling weary mornings, and be left feeling tired and grumpy, lack of sleep can have a real adverse effect on your physical health and mental wellbeing.
If you consider yourself to be in a constant battle with getting the perfect night’s sleep then here are some steps that you can take to help you give yourself the best possible chance of that much-desired restful night.
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Set a sleep schedule
The recommended amount of sleep for an adult is around 7 hours with most people not needing any more than 8 hours of sleep a night. To help you secure these 7-8 hours it is a good idea to set up a sleep schedule, and stick to it. This means going to bed and getting up at the same time every day, even on weekends. This consistency and regularity will help reinforce your body’s natural sleep cycle.
To help reinforce your body’s sleep cycle and habitual recognition try to reserve your bed for sleeping in. Your bed and bedroom should not be a place for answering emails, making phone calls, or having dinner. Keep your bedroom reserved for sleep.
Think about what you eat and drink
The food and drink you consume can have a hugely adverse effect on your ability to get a good night’s sleep. Caffeine, alcohol, and excess sugar are some of the biggest culprits to be avoided in the hours preceding your bedtime. What is more, going to bed too hungry or too full can impact the quality of your sleep or your ability to get to sleep.
Exercise
Undertaking regular exercise has a whole host of well-known benefits, it will help with weight management, mental health, and physical health and will help promote a good night’s sleep. Exercise boosts the effect of sleep hormones such as melatonin, which can serve to improve not only the quality of your sleep but the ease with which you fall to sleep. The exercise you undertake does not have to be rigorous or high intensity but it should be sufficient to raise your heart rate and get your blood pumping. It should also be for at least 30 minutes a day.
Find your way to relax
If you want to drift off into that peaceful slumber then you must find a way to relax. Something that allows you to de-stress and take a step back from the busy day. There are many ways you can choose to relax, it could be with a good book or a hot bath. Perhaps you like to craft or play an instrument? Or you might look to the help of products that are known to help induce sleep and bring about relaxation, it might be that you try the latest calming tea or buy Delta 9 products to bring on relaxation to prime you up for sleep. Whatever works for you, be sure you find a way to help you prioritize relaxation before going to bed.
Worry management
Everyone has worries and stresses that can be guilty of keeping them up at night. Worries and stresses that you might be able to successfully distract yourself from in the day but make a reappearance just as you are trying to switch off. The reality is that stress is a stimulus that can keep you awake at night. So if you want to prevent your anxieties from taking over just as you want to switch off then try to take some time in the day or before bedtime to work through, or to at least dedicate some time to them. A good way to do this could be by jotting them down and giving them some attention before going to bed. Also, consider learning some mindfulness exercises to try to keep you at the moment and prevent your thoughts from escalating just as you are looking to shut down.
Seek help
If your difficulties sleeping are sustained for long periods or you cannot find ways to successfully manage your sleep health then do not be afraid to contact your healthcare provider. They may be able to help you identify and treat any underlying causes that are preventing you from getting the sleep you deserve.
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