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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
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Sleep Crickets + Soft Wind Soundscape | Relaxing Nature Sounds To Help You Fall Asleep
Relaxing Asian Temple Soundscape | Relaxing Nature Sounds To Help You Fall Asleep
Body Scan Guided Sleep Meditation by Slow | Relaxing Guided Meditation To Help You Fall Asleep Faster
Sleep Wave Binaural Beats + A Calm Thunderstorm | Relaxing Nature Sounds To Help You Fall Asleep
Binaural Beats & Ocean Delta Waves Sleep Sound
Ocean Waves For Deep Sleep + A Short Guided Meditation by Slow | Nature Sounds To Help Me Sleep
A Cozy Thunderstorm | Nature Sleep Sounds That Help You Relax Before Bedtime
Guided Sleep Meditation by Slow + A Calm Rainforest Soundscape
COZY RAIN ON LEAVES | 17 Minute Sleep Aid Of Relaxing Nature Sleep Sounds That Helps You Relax Before Bed
Sleep Rain On Leaves + A Short Sleep Meditation About Gratitude by Slow
HAWAIIAN RAINFOREST FOR SLEEP + Short Guided Meditation / Sponsored by BetterHelp
RAINFOREST FOR SLEEP + Short Guided Meditation / Sponsored by BetterHelp
Power Nap: 20-minute - Are you getting enough sleep at night?
Power Nap: 15-minute rest to recover from sleep loss, insomnia & sleep deprivation.
BIG MOVING FAN - Background city noise for sleep - Feel free to comment on your sound ideas in a review
Power Nap: 20-minute rest to recover from sleep loss and get more daily energy.
Power Nap: 25-minutes for help you get more energy, how recover to from sleep loss?
CALM RAINFOREST FOR SLEEP + Short Guided Meditation / Sponsored by BetterHelp
RAINSTORM & CRICKETS | Relaxing Sleep Sounds That Helps You Sleep Better
SURFER BEACH BLISS | Relaxing Sleep Sounds That Helps You Sleep Better
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