Alright, in the pervious post we looked at how to stretch for relaxation and several teas that will help keep your mind peaceful.
In this blog post, we will be looking at how to have a more restful sleep. We all know that sleep is vital for feeling rested and alive. Poor sleep has been linked to a variety of health problems, such as cardiovascular disease, obesity, and a various nervous disorders.
So how can we get better sleep? Well continue reading.
Set a Proper Bedtime
Some of us like to just go to bed when we feel tired. However when we feel tired varies from night to night, making us feel less rested. Having a proper bedtime set and adhered to will help getting restful sleep. I like to try to go to sleep around ten or ten-thirty. That way I can wake up as early as I want. Of course, if I have a early shift at work, I go to bed earlier. Keep in mind your schedule and not any variations, so that you can keep a schedule without too many variations.
Get some good Exercise
We all know that exercise is essential for our health. Getting the daily requirements of at least an hour of physical activity. I find that when I have a good workout and am active daily, I have a much more restful sleep. So make sure that you have a plan to include exercise in your daily plan. I like to exercise first thing in the morning, as it gets me awake, allows me to stretch out any muscle soreness I have from sleeping, and energizes me for the day.
Relax
Try not to just jumping into bed. When we try to go to sleep in a rush, often we cannot. This is because we cannot force our minds that were just very active, to shut down automatically. I found that this was very true when I worked a late shift and tried to get some rest before getting up for an early shift. I thought that if I just showered and go straight to bed, I would be able to get a good rest. However, after being on my feet for more than eight hours, I didn’t allow my body to wind down. Thus, I tossed and turned, and ended up feeling unrefreshed when the alarm went off a few hours later. So find some ways to unwind. Ideally, you want to be in bed for thirty minutes doing something relaxing before turning out the lights. I like to either read or write in my journal. I find it is a perfect way to end the day and I am able to sleep much better.
Create a Restful Environment
Going on the same theme as the last point, creating a restful environment will help you automatically relax and prepare for sleep. Give your room a makeover so that it is peaceful and restful. Move any work related items out of your room, or only have work items in a designated space far from your bed. Have a nice fragrance, a candle, a book that you want to read. When we have a space to relax and rest, then it is much easier for us to fall asleep. I know for some of us who live in small spaces this may be harder to accomplish. For me I have my desk and work in the same place I sleep. However, to help with rest, I limit my work to only my desk. I do not scatter my work around the room. This helps me when I lie down to sleep, that I don’t’ look at anything that is work related and cause me to worry.
Limit napping
As hard as it is, try to limit napping. I am not a napper. If I am tired I just try to drink more water and exercise. I know that I will sleep better at night if I don’t give into the temptation to nap. If you must nap, try to get it in early in the day or just after lunch. That way you will be able to be awake for more hours than if you take a nap in the late afternoon. However, if you are one of those rare individuals that can nap late and still manage to sleep at night, then continue to do so.
Drink plenty of Water and Eat Healthfully
Try to drink plenty of water throughout the day. When our bodies are hydrated, it is easier for us to fall asleep and rest. I find that when I am dehydrated it is harder for me to sleep at night. My body feels dry and uncomfortable. To avoid this, I try to drink as much water as possible early in the day.
Also, before I get ready for bed, I like to have a cup of tea. My favorites are chamomile and Lemon Balm tea. I love having something warm in my hands in the evening. Sipping the tea as I finish up my work signals for me to wind down and get to a good stopping place.
Similarly , try to eat healthfully. Eat plenty of greens, fruit, vegetables, protein, and greens. When our body is supplied with the right nutrition, we are able to repair ourselves much better. I try to eat at least one vegetable, fruit, and green at each meal. I notice that when I eat well, that I tend to sleep much better. So try to eat for your health and your sleep each day.
Have a bedtime routine
Lastly, we shall end with having a bedtime routine for optimal rest. Find a good time for you to turn off everything. Yes I mean everything, unless you are using your phone as your alarm. Turning off your computer and other electronic devices will signal your brain that it is time to rest. I like to turn off all my devices around nine-thirty to ten. So that I can have at least thirty minutes to an hour to write or journal. After turning off your devices, light a candle. Spray your bedsheets and pillow. Make your bed the most cozy place. A place that you are excited to lie and sleep in. And start winding down. Don’t force yourself to do anything. If you feel tired enough just by making your bed, then go to sleep. But if you still feel hyped from work then take the few minutes to unwind with a book And be sure to not get too engrossed into your book that you neglect your bedtime. Try to be as strict as possible. Have a bedtime reminder if you find yourself dawdling. And go to sleep.
Sweet Dreams!
That is all for this week. I hope that these tips were helpful. Let me know in the comments what is your favorite thing to do to ready yourself for bed. Mine is journaling and lighting a candle.
Have a great week and stay healthy and safe,
Alyssa