Since I was in my teens, I have had sleeping problems. I would have trouble falling asleep, tossing and turning for hours. I did not know or felt it back then, but looking back now, I think I have always had anxiety. It became obvious as I got older. I have tried the internet tips: cookies and milk, warm bath, lower room temperature, technology-free an hour before bed, listening to music, not taking naps during the day (who has time to anyway), chamomile tea… Sometimes, some of these tips seemed to work for me, but not often. I find that the methods below have a higher success rate at falling asleep faster.
1. Don't TRY to fall asleep
It sounds paradoxical but when trying to force something which is out of your control is stressful. Instead, focus on creating a journey to unwind, relax which naturally leads to sleep, like a personal bedtime routine. If you are unable to fall asleep, try reading a book or just enjoy being in bed; feel the soft pillows and mattress.
2. Relaxing bedtime routine
A bedtime routine signals to your brain to start mellowing down and get ready to go to bed. Everyone has their own bed time routine; what works for others on the internet may not work for you. Personally, taking a hot bath, aromatherapy, and reading help me fall asleep. Drinking hot tea does not. Yoga and stretching help but I need to do them at least 2 hours before bedtime because any form of exercise, gentle or not, makes me more alert before I gradually mellow into heavy relaxation.
Whatever your bedtime routine is, be mindful of your actions and relaxation process. Feel the flow of the warm bath water. Close your eyes and take deep breaths of your scented bath or aromatherapy. Take time to lightly massage your skin during skincare. Feel your pajamas on your skin.
3. Meditation
Taking time for your bedtime routine can also be utilised to meditate. You can find visual and audio guided meditation here.
Research has shown mindful meditation might help overcome insomnia. A 2019 systematic review and meta-analysis found that mindful meditation may be effective in treating aspects of sleep disturbances, therefore it could be a promising option for insomnia.
4. Switch off technology and devices
As much as you like to wind down by watching Netflix, scrolling through Instagram, or even reading articles, exposing your eyes to blue light can actually prompt you to feel more awake. The US National Sleep Foundation recommends to discontinue using electronic devices at least 30 minutes before you hit the hay. If you absolutely can’t imagine parting ways with your devices, you should wear blue light glasses while using them.”
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As much as you like to wind down by watching Netflix, scrolling through Instagram, or even reading articles, exposing your eyes to blue light can actually prompt you to feel more awake.
5. Ease your worries
I understand that work, family and life problems do not clock out in the evening when you do. What you can deal with tomorrow, worry about them after you wake up. I always find that I think and solve issues better after sleeping, even if it is a 5-hour sleep. Journaling helps put your worries and plan in perspective, but I do it before my bedtime relaxation routine, not right before bed.
6. Be extra comfortable in bed
I love my bed even when I am unable to sleep. The mattress is not too soft that I sink in, my pillow has the right support for my neck, and I love feeling my silky sheets! Make your bed very personal and luxurious, not in the monetary sense, but as your sanctuary.
Sometimes I really have trouble sleeping, I find that a weighted blanket soothes me. I feel a sense of protection, and use it as well when I have anxiety.
We frequently read that sleeping at a lower temperature helps but I find it harder to sleep when my hands and feet are cold, so I sometimes put on fuzzy sleeping socks.
Article Source: momblogsociety.com
Products: homesnugs.com
I’ve just discovered your Youtube channel, and I love it! Thanks for sharing your content and the day and life of a designer! Great tips!
As a new Interior Design student, I find your tips to be incredibly helpful, interesting, and inspirational. Keep up the great work! Thanks so much for your work both in the blog and on your YouTube channel.
I love reading your blogs and watching your video. I am really impressed by the way you are doing business and I am just inspired by it!