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7 Easy Tips To Help You Sleep Better. If you suffer from frequent restless nights, then you might have tried various remedies to get to sleep. Many people take sleeping pills to combat insomnia. However, sleeping pills can have serious side effects. In fact, The U.S. Food and Drug Administration (FDA) has just added a boxed warning to some common sleeping pills like Lunesta and Ambien. The FDA warns that these medications can cause excessive sleepiness, which can cause accidents and serious injuries or death. Fortunately, there are plenty of non-medication sleep remedies available. Try one of these tips to help beat your insomnia.
1: Make sure your bedroom is dark. Your body is programmed to sleep in the dark. Light can stimulate alertness. Therefore, keep it dark in your room. Use blackout curtains. You can also try sleeping with an eye mask on.
2: Create a routine to help you wind down. About an hour before bed, start a routine of winding down for the night. Have a warm bath. Dim the lights. Soft, low light is best for sleep. Turn on some relaxing sleep music or our sleep playlist on Spotify.
3: Keep your bedroom temperature cool. Studies have found that if the room temperature is too hot, it interferes with your bodyโs ability to sleep. A warm bedroom can cause you to become restless. According to the National Sleep Foundation, the best temperature for sleep is somewhere around 65 degrees Fahrenheit, which is on the cooler side. They recommend experimenting with what temperature works best for you.
4: Try Meditation. Meditation, the practice of quietly focusing the mind and relaxing the body, creates changes similar to what happens during the initial phases of sleep. Try a sleep-focused meditation practice right before bed. Our Sleep Meditation Podcast can help you fall asleep quicker.
5: Avoid using alcohol as a sleep aid. Although alcohol actually can make you feel drowsy and fall asleep faster, it contributes to poor sleep quality. Alcohol negatively affects sleep in numerous ways. It messes with both your circadian rhythms and REM sleep.
6: Exercise regularly. Exercising for 20โ30 minutes every day can help improve sleep. Exercise can help reduce anxiety, which in turn benefits sleep. For many people, daily worries can run through the mind right before bed making it hard to fall asleep. Exercise can relieve this tension. If you have insomnia, it is best to exercise in the morning. Raising the heart rate too close to bedtime can make it hard to sleep, as well.
7: Consider buying a new mattress. If your mattress is in poor shape or old, it could cause problems with sleep. Your mattress should relieve pressure points in your body, giving you a good nightโs sleep. If it doesnโt do that, then you need a new mattress. Waking up in pain is one sign that you may need to go mattress shopping. Tossing and turning all night long is another indicator.
Find longer sleep playlists on Spotify here: https://www.sleepmeditationpodcast.com
As always, sleep well ๐ด
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Thank you for listening! ๐LOVE LOVE ๐
SOOTHING RAINSTORM | Rain and Thunder for Sleeping
THUNDERSTORM AMBIENCE | Soothing Sounds to Fall Asleep
RAIN FOR DEEP SLEEP | Soft Rain Sounds for a Restful Night
RELAXING RAIN NOISE | Peaceful Rain to Help You Unwind
COZY RAINY NIGHT | Rain Sounds for a Comfortable Sleep
THUNDER AND RAIN | Perfect Sounds for Deep Sleep
DISTANT THUNDER | Calm Thunder Sounds for Restful Sleep
RAIN AND THUNDER | Natural Sounds to Soothe Your Soul
NIGHT RAIN AMBIENCE | Relaxing Rain Sounds for Bedtime
DEEP THUNDER ECHOES | Thunder Sounds for Sound Sleep
RAIN ON WINDOW | Gentle Raindrops for a Peaceful Night
THUNDERSTORM SLEEP SOUNDS | Calming Thunder for Deep Relaxation
HEAVY RAIN FOR SLEEP | Soothing Rain Sounds To Help You Fall Asleep Fast
BIG OCEAN WAVES FOR SLEEP | Try the Slow app ๐ด
TROPICAL PARADISE | Exotic Island Sounds for Blissful Sleep
COSMIC DREAMSCAPE | Ethereal Sleep Musoc for Astral Sleep
SLEEPING UNDER THE MOON | 2 Hz BINAURAL BEATS Gentle Nighttime Ambience for Relaxation
DESERT DREAMS | Tranquil Sand Dunes Sounds for Peaceful Slumber
MOUNTAIN STREAM | Serene Water Sounds for Restful Sleep
SNOWFALL WINTER NIGHT | Soothing Snowstorm Sounds for Cozy Sleep
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