7 Tips to Improve your Sleep Cycle
Are you not sleeping well at night?? Do you keep tossing and turning every night while the world around you sleeps peacefully? Not sleeping properly at night can led you to feel tired and disconnected.
There is so much that can interfere with a good night’s sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It’s no wonder that quality sleep is sometimes elusive.
Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips to improve your sleep cycle.
1. Stick to a Sleep Schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.
2. Pay attention to what you Eat and Drink
Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
3. Create a Bedtime Ritual
Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
4. Get Comfortable
Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. You can use soothing Aromatherapy Blends for getting comfort and sound sleep.
5. Limit Daytime Naps
Long daytime naps can interfere with night time sleep — especially if you’re struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
6. Include Physical Activity in your Daily Routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
7. Manage Stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Use Aromatherapy Blends to manage your stress.
Do these and see the difference in your sleep and your overall life.