Keys to a Good Night’s Sleep
Do you go to sleep at the same time each night, sleep soundly through the night and wake up easily, refreshed and calm the following morning?
If so, congratulations -there is no need to read any further.
For everyone else – do you have trouble maintaining a consistent sleep schedule? Do you wake up multiple times every night? With daylight savings time I have found myself staying up later at night, have had a more difficult time maintaining my child’s sleep schedule and have been hearing about sleep disturbances with much greater frequency in my private practice.
Here are some general guidelines for getting your sleep on track:
1. Set a nighttime routine
Try to go to sleep and wake up at the same time every day. Setting a routine and performing this routine in the same order at approximately the same time daily, can help establish rhythms in your mind and body. If you find it difficult to set a routine, you may want to utilize a bedtime app and alarm to help you create these new habits.
2. Limit caffeine, alcohol and nicotine intake
Caffeine, alcohol and nicotine all impact our brains and our ability to get good healthy sleep.
3. Get natural sunlight during the day
This may seem difficult some days but research shows that spending some time outdoors helps with sleep functioning.
4. Sit less, move more
Physical activity stresses your body which your body will then make up for with deeper sleep at night. Additionally, your body temperature rises during exercise and then drops when you go to sleep which is believed to facilitate sleep.
5. Create a sleep environment that is restful/calming
Find things that soothe you and make sure that you create a sleep environment that includes these things. Make sure that you pay attention to each of your senses. Scents, sounds, lights, and the feeling of blankets and pillows can all impact your ability to fall and stay asleep.
6. Take time for relaxing activities before bed
Find activities that relax you and make it a priority to do these things before you go to bed. Some ideas include – reading a book, writing in a journal, talking with a friend or loved one, doing a puzzle, playing a card game or board game.
Hopefully these tips help you to get your sleep back on track. If you are still struggling with your sleep routine, call today for you free phone consultation. 516-962-2321