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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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Calm Ocean Sounds For Sleep | Ocean Waves To Help Deep Sleep
Heavy Rain & Thunder Sounds for Sleep | Get access to the premium sleep app Slow
Brown Noise For Sleep | Most Relaxing Sleep Sound There Is
Hidden Sacred Temple Soundscape | Wind Chimes, Wind Sounds, Small River Sounds | Dreamlike Sleepscape
Ocean Waves With Tropical Ocean Bubbles | Blue Tropical Beach Sleep Soundscape
Rainy Days Outside & Cozy Indoor Soundscape With Moving Fan Noise For Sleep | ASMR Sleep Soundscape
Heavy Rain On Tent | Relaxing Rain Sounds To Calm You Down Before Sleep
Heavy Rain With Binaural Beats For Sleep | Slow Delta Waves For Sleep
Heavy Rain In The City | Relaxing Rain Sounds For Sleep | Request a soundscape in the comments or via a podcast review
Calm Brown Noise For Sleep | Instant Stress Relief Brown Noise Sound | Best Relaxing Sound For Sleep | Sleep Podcast by Slow
Old Sailboat Sailing In The Caribbean | Ocean Sounds For Sleep | Fantasy Sleep Soundscape
Thunderstorm on a Tropical Island | Relaxing Thunder Sounds for Sleep | Relaxing Soundscape for Sleep | Sleep Podcast by Slow
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City Rain Sounds For Sleep | Relaxing Urban Sleep Sounds With Calm Rain Sounds | Sleep Well ❤️
Heavy Rain For Deep Sleep | Heavy Rain On Roof Sound | Sleep Podcast by Slow
Heavy Rain & Thunder Sounds For Sleep
Brown Noise For Sleep | Calm Brown Noise Sound To Help You Sleep & Relax | Instant Calm With Brown Noise | Sleep Podcast
Sleep Rain Sounds & Binaural Beats For Sleep / Delta Waves For Deep Sleep / Relaxing Rain Sounds To Help You Sleep
Heavy Rain For Sleep / Recorded at Hawaii / Relaxing Rain Sounds For Sleep / Insomnia Sleep Rain / Sleep Podcast by Slow
Brown Noise To Help You Sleep / Sleep Podcast With Relaxing Sleep Sounds To Help You Sleep Faster / Write your sound request in the comments or in a review.
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