One of the most frustrating battles we can have with ourselves is tossing and turning during the wee hours of the night. Shake off that frustration and try these tips to help you fall asleep faster and stay asleep throughout the night.
It is important to have a nighttime routine. Consider the following for a better night’s sleep:
Dim the Lights: By cutting out bright lights as your bedtime approaches, it signals to your body and your brain that it’s time to unwind.
Check Your Bedroom: Keep noise down and the room temperature cool. Make sure you have a comfy bed that is welcoming to your tired body. Maintain a calming atmosphere in your bedroom with an appropriate color and decor scheme. Choose neutrals and muted tones over bright and vibrant colors.
Keep Regular Hours: Regardless of your working hours, be sure you are consistent with the hours you are asleep and the hours you are awake. Try to wake up and go to sleep around the same time every day.
Bedtime Preparations: Have a nightly routine that will, again, signal to your body that bedtime is approaching. Brush your teeth, wash your face, slip into comfy clothes and whatever else you might do before diving into bed.
Remove Distractions: Cut off your phone and turn the clock away. The backlight of smartphones and similar devices can awaken your brain and stir your thoughts. And, there’s nothing more frustrating than watching the time pass as you remain wide-eyed in bed; so, simply turn the clock around and let the worry subside.
Practice Relaxation Techniques: Try the 4-7-8 (or Relaxing Breath) Exercise¹ — Exhale completely through your mouth and then inhale through your nose while you mentally count to four. Hold the breath while you count to seven, then exhale through your mouth to a count of eight. This cycle is considered one breath. Repeat cycle until you drift into a pleasantly deep sleep.
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