According to the Centers for Disease Control and Prevention, adults need at least 7 hours of sleep every night. Lying in bed awake for hours with insomnia is exhausting and can affect your quality of life. To help you learn ways to combat this growing epidemic, here are three tips for enjoying healthy slumbers.
How to Achieve a Restful Sleep
1. Follow a Sleep Schedule
The human body has a natural sleep cycle. Going to bed at the same time every night will help your brain know it’s time to wind down and rest. Waking up at the same time each day is also crucial, so set an alarm that allows for seven or more hours of rest to help you feel reinvigorated when you awaken.
2. Create & Keep a Pre-Bed Routine
Follow the same routine every day right before bed. You may take the dog out followed by brushing your teeth and reading. Once you turn the lights out, your body will have had plenty of time to slow your heart rate and prepare for sleep.
3. Shut Down Technology
The blue light emitted by cell phones, computers, and tablets can trick your brain into thinking it’s still light outside and you should be awake. Avoid technology for at least one hour before bed to mitigate this risk. Also, keep your laptop, phone, and tablet out of the bedroom. This way, you’ll be less likely to get up and start emailing or browsing the web if you struggle to fall asleep. These habits can prolong your insomnia, so stick with nontechnical activities instead, such as reading a book, completing a sudoku puzzle, or trying your hand at a jigsaw puzzle.
Along with the tips above, reducing stress and anxiety can be productive in minimizing insomnia. To get started on your journey to better sleep and an improved sense of calm, contact Peggy Sealfon-Stonewater Studio. They have several programs available to help you de-stress and feel renewed. To learn about their life coaching, public speaking, and wellness tips, call (239) 821-2266. Visit the website for information on her books, products, and programs on food, exercise, and health breakthroughs.