Do you find it difficult to go to sleep at night?
Or do you find yourself lying awake in the middle of the night, not being able to go back to sleep?
Rest assured (no pun intended) that you are not alone. It is estimated that upwards of 70% of us suffer with occasional to chronic insomnia.
While there are different types of insomnia, these are some easy steps that you can take to support getting a restful night’s sleep:
- Eat your last meal of the day at least 3 hours before bedtime, so that you’re not going to bed on a full stomach.
- Avoid consuming liquids before bedtime. This includes alcohol, which tends to disturb the deeper levels of sleep.
- Limit your caffeine consumption to the morning hours. Keep in mind that many sodas have high levels of caffeine.
- Don’t exercise within 2-3 hours of your bedtime.
- Make sure to urinate before going to bed, so to avoid midnight trips to the bathroom.
- Maintain a relatively regular sleep schedule. Having a routine of going to bed and rising the same time each day, including weekends, will help your body turn itself “off” each night.
- Watching TV can actually disturb your sleep cycles. Try reading, meditating, deep breathing, or prayer for ½ hour before bed to help your mind slow down.
- Soak in a warm bath. For added relaxation, add 6 drops of lavender essential oil and ½ cup Epsom Salts. Turn off the phone, ask the family to give you 20 minutes of no interruptions, and enjoy the time to yourself.
- Adjust the thermostat and make sure you have a comfortable atmosphere and bed to sleep in.
- Many people have trouble sleeping due to stress. Keep a journal, in which to write down all your thoughts and worries before going to sleep. And if you are a list-maker, jot those down in your journal as well.
- End your day with gratitude. List at least 3 things you are grateful for, even if it’s something as simple as the day is now over.
By following these simple tips in supporting our minds and bodies, restful sleep may become a welcomed friend once again.
Live Life Fully,