Unwinding from a long, stressful day can be a challenge, especially when it comes to getting a good night's sleep. Our minds are constantly racing with thoughts about work, relationships, and responsibilities to others and ourselves, making it difficult to relax and fall asleep. But did you know that practicing a few simple habits can help you tune out the day's stress and improve your sleep? The trick is recognizing the value that sleeping brings to your overall health and making rest and recovery a priority.
Here are some tips to try tonight to start making quality sleep a priority in wellness experience:
- Disconnect from technology - The blue light from your devices can interfere with your natural sleep patterns and make it harder to fall asleep. So, put your phone away and avoid using electronic devices for a least an hour before bedtime.
- Practice mindfulness - Mindfulness is a simple yet powerful tool that can help you manage stress and anxiety. Try deep breathing, meditation, or yoga to quiet your mind and relax your body. There are millions of free guided meditations available on YouTube. That’s a great place to test out some mindfulness meditations to see if there’s a style that suits you the best. (In reference to the first tip referenced above – if you do use an electronic device to listen to meditations – set your screen to full darkness and place the screen down on a nearby table or nightstand. You want the benefit of the meditation experience without the stimulation of the device’s blue light.)
- Create a sleep-conducive environment - Make sure your bedroom is dark, quiet, and cool. Invest in comfortable bedding and consider using earplugs or a white noise machine if you're easily disturbed by sounds. Try using Deep Sleep Pillow Spray. The essential oils it contains (lavender and chamomile) promote relaxation and calmness, helping you fall asleep faster and stay asleep longer.
- Establish a bedtime routine – Remember when you were in grade school and your parents made you go to bed at the same time every night? As much as we hated having a bedtime back then, our parents were onto something. Having a regular bedtime routine can signal to your body that it's time to wind down and get ready for sleep. This could include taking a warm bath, reading a book, or listening to soothing music. BONUS: If you have kids at home, your bedtime can help reinforce the reasoning for their bedtime too. This might eliminate one more evening hassle in your home if the kids know that everyone in the house has a bedtime.
- Limit caffeine and alcohol - Both caffeine and alcohol can disrupt your sleep patterns and make it harder to fall asleep. Try to limit your consumption of these substances, especially in the hours leading up to bedtime.
Incorporating these habits into your routine can help you tune out the day's stress and get better sleep. Give it a try and see if you notice a difference in your energy levels and overall well-being.
It's a vicious cycle - stress can make it difficult to sleep, and lack of sleep can increase stress. But by tuning out the day's stress and getting a good night's sleep, you can break that cycle. When you're well-rested, your body and mind are better equipped to handle the challenges of the day. You'll have more energy, a clearer mind, and a better mood. And by reducing stress, you're setting yourself up for a better night's sleep the following night. So, taking care of your sleep is an important part of managing stress and maintaining overall health and well-being.