I started having issues sleeping after I had my second child. I would have lie awake in bed for hours and wake up feeling no more refreshed than when I went to bed.
I started having issues sleeping after I had my second child. I would have lie awake in bed for hours and wake up feeling no more refreshed than when I went to bed. I decided that enough was enough and started experimenting with various ways to sleep better at night. Here are the most helpful tips I have come across:
Journal before Bed
It didn’t help that I was having emotional issues and constantly worrying about various things. I found that the best way to get these out of the way before sleep is to write everything down – writing is soothing, much more than trying to talk it out. I would write everything down and resolve to deal with the issues the next day.
Listen to Audiobooks
When I was young, listening to a bedtime story was how I always fell asleep. You can replicate this as an adult by listening to audiobooks. They have a soothing and calming effect that makes you fall asleep.
Cigarettes contain nicotine, a stimulant that will make it difficult for you to fall asleep. Quitting smoking is easier said than done, but well worth the effort.
Get Enough Sunlight and Fresh Air
It can be hard when you work in the office all day, but getting sunlight is extremely important. Fresh air and sunlight during the day regulate your body’s sleep-wake cycle which will result in a regular sleeping pattern. Sunlight helps your body’s natural production of melatonin at night and helps improve your sleep quality.
Bright lights keep you and your brain awake. Try to sleep in a room that is completely dark. Turn off any light generated from gadgets or computers. Close your windows or pull down your curtains to prevent outdoor light from shining through. If necessary, wear an eye mask. People who are very light sensitive should definitely wear this.
Wear Comfortable Clothes
Some people love to wear their oldest shirts with holes on it while other prefer sleeping naked. It does not matter what you are wearing as long as they are comfortable and loose.
Get an Air Purifier for the Bedroom
Although you may not notice this, the air quality in your bedroom is directly related to your sleep quality. Get an air purifier with high CADR ratings to get rid of common air contaminants in your bedroom. Depending on your personal preferences, you might prefer an air purifier that generates some white noise – this can also help you fall asleep more easily.
Avoid Alcohol/ Recreational Drugs
I had a drinking problem that was interfering with my sleep. There are ingredients in alcohol and recreational drugs that keep you awake. Never engage in a drinking spree at night. You may be sleeping but your body is wide awake trying to process and metabolize the alcohol, making it difficult for you to sleep restfully.
Avoid Drinking Too Much Fluids
Drinking too much water, juices, tea and soda leads to frequent bathroom visits which will make you awake at night. Also, remember to cut off caffeine four to six hours before your bedtime.
Take a Warm Bath or Shower
Taking a warm bath helps in relaxing and calming your body. Doing this two hours before bedtime helps enormously with improving sleep quality.
When I fully implemented the above, I finally began to be able to sleep restfully. This is an amazing gift that I would not trade for any other. Do you have any other tips on how to sleep better you would like to share? Please leave a comment below.
Byline: Janet Miller is a health practitioner, yogi and nutritionist. She specializes in holistic health and enjoys helping others discover the simple joys in life.