Keep the following sleep practices on a consistent basis:
Stick with a sleep schedule of the same bedtime and wake-up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
Practice a relaxing bedtime ritual. A relaxing routine activity right before bedtime conducted away from bright lights help separate your sleep time from activities that can cause excitement, stress or anxiety, which could make it more difficult falsely get sound in deep sleep or remain sleep. – Warm bath or shower. Yoga. Breathing. Meditation. etc
Slow deep breathing in/out of the nose. Relax as much as possible with each exhalation. Create a consistent length and pace from breath-in to breath-out. No rush. Focus on letting go of your day as you emphasize slow calming breath. Another option is to inhale to one part of your body, then relax that part of the body as you exhale. Continue bringing awareness through the entire body. Start with your toes or the crown of your head.
Legs up the wall. Sit on the floor or edge of your bed that is directly next to a wall. Roll onto your back as you elevate your legs up the wall, feet toward the ceiling. Lay for 5-15 minutes.
If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping maybe help you get through the day, but if you find that you can’t fall sleep at bedtime, eliminating even short catnaps.
Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at night can keep you awake, so in the morning is best.
Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool between 65 and 72°. Your bedroom should also be free from any noise that can disturb your sleep. Your bedroom should be free from any light. Check your room for noises or others distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, shades, earplugs, white noise machines, humidifiers, fans and other devices.
Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9- 10 years. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect to you and objects that might cause you to slip or fall if you have to get up during the night.
Use lighting to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight or bright lights in the morning. This will keep yours sleep cycle in check.
Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for 2 to 3 hours before bedtime. Try light snack 45 minutes before bed if you’re still hungry.
Wind down. Your body needs time to shift into sleep mode, suspend the last hour before bed doing a calming activity such as reading. For some people use an electronic device or laptop can make it hard to fall sleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
If you can’t sleep, go into another room and do something relaxing until you feel tired.
It’s best to take work materials, computers and televisions out of the sleeping environment. Use the bedroom only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omitted from your bedroom but time routine.
Keep a sleep diary to keep track of sleeping patterns.
Give gratitude for being alive. Convince yourself that you will sleep peacefully, and know you’ll have plenty of energy for tomorrow, it will be a beautiful New Day!
Abundant research shows that acupuncture is very effective to relieve insomnia and improve sleep. Many of our patients see results immediately, and have cured insomnia within 3-5 treatments. Check out this article and see how acupuncture can help with your sleep!
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