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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 body’s 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 20–30 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 night’s sleep. If it doesn’t 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.
LONGER SLEEP PLAYLISTS:
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https://www.sleepmeditationpodcast.com
As always, sleep well 😴
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Thank you for listening! 💕LOVE LOVE 💕
OSCILLATING FAN NOISE: Sleep sound of an oscillating fan running at low speed. Listener request from: Gian_itunes via Apple Podcasts - Canada 🇨🇦
SUPER CALM OCEAN SOUND: Enjoy the calm breeze from a Tropical Island in the Caribbean. Sweet dreams!
RAIN ON TENT: Tonight we are camping and listening to the calm sound of the rain falling on our tent. Requested by Mandy KaneWed
CAMP FIRE SOUNDSCAPE: Transport yourself to a calm sleep meditation outdoors by a crackling fire. Requested by Taylor Messmer via Google Forms.
CAR SOUND & RAIN: What about a car driving around in the rain? Requested by Chris via CastBox
SLEEP NOISE: I miss falling to sleep to the sound of an old fashion humidifier. Requested by Traci Johnson-Hartman
TROPICAL AMBIENCE: Hard rain on a metal roof with rumbling thunder and sounds from the Coqui frogs found in Puerto Rico. Requested by Chica22
RELAXING WIND: Take a mental journey into the treetops tonight with relaxing wind sounds. Requested episode by Greg Brabin
SLEEP AMBIENCE: Industrial kitchen room ambiance with an oscillating fan - Tonight's question - Describe a sound that makes you sleepy - Leave a comment in the review👇
TROPICAL BEACH: and calm jungle ambiance to make you sleep easier - Do you have a travel memory or a favorite place you find it easier to fall asleep? 💖
AMBIENT SLEEP MUSIC: Letting Go of Stress (Sleep Meditation) by Sleep Architects - Relaxing ambient music for deep sleep
SLEEP AMBIENCE: On board a Pirate Ship - The Captain's Cabin - Tonight's question: Describe a place where you like to fall asleep - Leave a comment in the review👇
JAPANESE GARDEN AMBIENCE: A calm sleepy soundscape with frogs, crickets, light rain on roof, calm wind and a distant flute. Requested episode by Hswirl (Australia)
Can counting sheep help you fall asleep? Try it, how many sheeps can you count? Leave the number in the review👇 Requested by Surayah Syed via CastBox
HEAVY THUNDERSTORM: to make you sleep and relax - Requested by the breadman50 - Leave a review to get your own requested sleep episode 👇
HEAVY RAINSTORM: with the sound of a slight breeze, crickets, and soft humming. No thunder or lightning - Requested by Timbercloud
ROOM NOISE - Big oscillating fan with the distant sound of keyboard typing - requested by Steven - Do you listen to this podcast on headphones or on a speaker? Leave a comment in the review👇
Passing train sounds for sleep - Requested by Uncle_ang - Tonight's question - What sound make YOU sleep? Leave a comment in the review👇
Calm rainstorm with crickets chirping, sounds to help you sleep and relax: Requested episode from Briana Graham
Campfire, outdoor fireplace with distant cricket sounds - If you want your own customized sleep sound, leave us a review.
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