Getting a good night's sleep is essential for your overall health and well-being, yet 30 to 44% of U. S. adults suffer from sleep problems. If you're having trouble sleeping at night, there are several things you can do to help yourself get a restful slumber.
From controlled breathing methods to sleep hygiene, here are some tips to help you get the sleep you need. One way to relax and focus on your breathing is with controlled breathing methods or a series of slow, deep breaths. Andrew Weil, clinical professor of medicine at the University of Arizona, suggests using the 4-7-8 method, which uses breathing to help distract you from sleep anxiety. In one study, researchers classified 93 participants with sleep problems into three groups. One group was instructed to listen to classical music, another was asked to listen to an audiobook and the last one received no intervention.
After three weeks, there were no changes in the audiobook or intervention groups, but the group listening to classical music had improved sleep quality. If your sleep problems are due to repetitive thoughts, imagining your happy place, such as the beach, a river, or a waterfall, can help break the cycle by moving your brain from focusing on your worries to something relaxing. Winter, who points out that the difference between insomnia and insomnia is the anxiety you choose to bring to the situation. Research has found that the optimum temperature for sleeping is around 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). Skin temperature, temperature changes, and sweating while you sleep can significantly reduce the quality of your sleep and make it harder for you to fall asleep. The idea behind sleep hygiene is that by practicing good sleep habits during the day and night, you can set yourself up for success and sleep better. You don't want to use any bright light or electronic devices, advises Kuljeet (Kelly) Gill, MD, a sleep medicine specialist at Northwestern Medicine Central DuPage Hospital, because that bright light, also known as blue light, can further interfere with sleep by suppressing the production of melatonin, the hormone that regulates sleep-wake cycles. If really necessary, try to reduce the brightness of the screen or activate a night mode filter; this will help control your melatonin.
A great way to counter this is to do some relaxing yoga for sleep to restore the mind and calm the body. If your insomnia is chronic, which means you have trouble sleeping for more than 3 months, it's time to skip tips and talk to a doctor, says Perlis. Beyond the immediate run-up to bedtime, incorporating essential sleep tips can help you fall asleep and prevent serious sleep problems. The National Sleep Foundation recommends a room temperature of 60 to 67 degrees Fahrenheit for optimal sleep. While it's best to follow a regular long-term magnesium supplement program if you have persistent sleep problems, taking 500 mg of active magnesium every day for eight weeks can also help promote calm in the moment. If you want to optimize your room for a smooth transition between day and night, consider getting bright light that will put you to sleep with a deep, restful sleep. While your sleep schedule can sometimes be unpredictable, maintaining a general sleep cycle can help you feel more productive and focused.