I have a lot more respect for sleeping than I used to have when I was younger. Sleep just took up too much time when there were so many other, more fun things to do!
But now, there are days when I can hardly wait to go to bed! Still, regardless of how tired I get, sometimes sleep just doesn’t come easily. It’s hard to get your mind to stop when you have been thinking about so many things during your busy day.
Unfortunately, recent research in Norway adds more support to how unhealthy it is for us to get too little sleep. Insomnia can up to triple your risk of having heart failure! That is a statistic that should motivate many of us to find ways of getting better sleep.
Here are some ways to help do that, you may be familiar with some of them, but perhaps you will find a new trick!
1. Keep regular sleep times – don’t go to bed later on the weekend than during the week, for example.
2. Make sure your bedroom is cool, dark and quiet.
3. A light Yoga stretch before bed can help your muscles relax. I love Stress Relief Yoga, by Suzanne Deason
4. Back away from the technology right before bedtime – yep, that means your iPad too!
5. Listening to soothing music or even white noise can help, especially if you are hyper-sensitive to sounds.
6. Spend the time before bedtime doing something relaxing like a hot bath (that is my personal favorite!).
7. Remember that alcohol will cause disruptions to your sleep so better to not drink close to bedtime.
8. Regular workouts (but not too close to bedtime) can help reduce the stress chemicals that can keep you feeling ramped up and unable to sleep.
9. Calcium can help relax your nerves, so a warm glass of milk can help. For an extra boost, add a tablespoon of Blackstrap molasses, which is high in nerve-soothing B vitamins.
10. Progressive relaxation can help, which is focusing your attention on the different parts of your body, one at a time (usually starting with your feet and working up, then your hands and up, followed by your trunk and head). You notice that part, make it tense and see how that feels, then relax it.
11. Visualization can help you stop the thoughts in your head. It can be helpful to have a “restful scene” that you can focus on – and bring in all of your sense. I used to imagine I was on an island in a hammock next to the warm, turquoise water, with a slight breeze blowing… mmmmmm!
12. Don’t forget about sex!! Great sex is a tension reducer, and a nice cuddle afterwards can make you feel warm and secure.
What is your favorite way to get some shut-eye?
