Discover how what you are doing during the day is having an impact on your sleep.
“As a well-spent day bring happy sleep, so a life well spent, brings a happy death” – Leonardo Da Vinci
When things get hectic, a good night’s rest can be one of the first things to go. For the sake of your health however we want to keep those times to a minimum. Here are 4 ways to adjust your lifestyle to set yourself up for a great night’s rest.
According to the Sleep Foundation “Exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep. Exercise may also reduce insomnia by decreasing arousal, anxiety and depressive symptoms.” This is a two for one deal. Not only does it work on your body to expel energy, it works on your mind as well by alleviating stress and softening anxious thoughts. If you are having trouble sleeping. Force yourself to get some exercise and watch how it puts you to sleep.
Going to bed at the same time every night helps you get the most out of your resting hours. “A stable bedtime routine helps the heart filter out stress hormones – so people with chaotic sleep patterns are at greater risk of heart problems.” -New research, conducted by Northwestern University, Chicago. Think of your circadian rhythm and rising and setting with the sun. A little cheesy but great in practice, you heart will thank you.
Turn off the technology.
In an article by Harvard Health journal “Exposure to blue light at night, emitted by electronics and energy-efficient lightbulbs, harmful to your health.” the blue light suppress melatonin, the sleep hormone. Using these devices gives you a false sense of alertness and messing with your natural rhythm by keeping your brain active. Allow yourself 30-60 minutes of transition to before bed for best results.
The biggy!!! Nothing can screw up our sleep faster than stress. When we have a lot on our minds, they race with thoughts instead of shutting down at night. Thinking about the future and being concerned is a normal part of life. However when it screws up your sleep we want to find a better way to cope. Here are a couple of ways to quiet those voices in you head and give your self a hard earned reward of a good night’s sleep
- Journal about and complete your day with a special focus on what went RIGHT. If you still have concerns, write them down and tell yourself you will pick them right back up in the morning.
- Getting connected to your body- get present to the here and now with meditation or gentle yoga to soothe the stresses of the day away as well as deep stretching to off set any prolonged sitting or work related repetitive movement.
- It can be fun to think about an evening ritual like taking a bath to unwind. Exchanging massages with a loved one is an excellent stress reducer.
- Let’s check in with your sleep environment. Is it relaxing? or is it a sources of anxiety for you? Is it clean and calm or filled with stuff and keeps your ind on overdrive.
Here is an article about 5 natural supplement you can take to improve your sleep I wrote to accompany this post. 🙂
Now I hope you have gotten inspired with some ideas you can shift your day to better prepare for you night. Did I miss something good? please comment and tell me what you do to relax and unwind.