We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us feel tired and moody, lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease and type 2 diabetes. To help you get a better night's sleep, here are seven proven strategies that you can do before bed. 1.Take a Daily Brisk Walk: Taking a daily brisk walk will not only trim you, but will also keep you awake less often at night.
Exercise increases the effect of natural sleep hormones, such as melatonin. A study published in the journal Sleep found that postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less frequently. Just watch the time of your workouts. Exercising too close to bedtime can be stimulating.
Morning workouts that expose you to daylight will help you with the natural circadian rhythm.2.Reduce Stress: Bills add up and your to-do list is a mile long. Daytime worries can surface at night. Activates fight or flight hormones that work against sleep. Give yourself time to relax before going to sleep.
Learning some form of the relaxation response can promote good sleep and can also reduce anxiety during the day. To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.3.Avoid Work-Related Material: Ideally, this wouldn't happen in bed, as it can contribute to insomnia. Magazines are a good option with short articles that can be left out when sleepiness sets in.
The pleasure of reading books is ideal in place of any work-related material. When you start reading the same phrase over and over again because it's not sinking, it's probably time to turn off the lights and go to sleep.4.Perform Memory Prayers or Meditative Mantras: Performing memory prayers or meditative mantras can calm the mind.5.Use Guided Imagery: Some people use guided imagery to relax. Resources are available in books and online that offer additional recommendations.6.Invest in Comfort: A comfortable bed is also obviously essential. That could mean splurging on a better mattress or pillows (science says pillows will likely need to be changed every 18 months thanks to dust mite buildup).
And apologies to your furry friends, but if you're looking for the best sleep experience, they'll have to find their own places to sleep away from your bed.7.Make Time for Reflection: Your sleeping subconscious is a powerful tool that can help you make difficult decisions and come up with innovative ideas. But for it to do so, you have to ask for help and take the time to listen to their answers. You can make time to write a little freedom, or just take a moment to reflect on the problems you're facing, the day that passed, or your hopes for tomorrow.