Sleep is seriously underrated.
Insufficient sleepleaves you more vulnerable to illness and contributes to anxiety, depression, and weight gain.
But, for a lot of us, getting a good night of sleep can be a challenge.
Or, we’re too stressed worrying about what’s going to happen tomorrow.
It doesn’t have to be this way.
AsMindfulinstructs, be conscious of how each part feels as you focus on it.
What sensations do you feel?
What surfaces are your different body parts touching?
If you do this before bed, sleep will come much more easily.
Likemeditation, deep breathing focuses your attention and destresses your system.
According to the Sleep Foundation, simply breathing slowly and intentionally will do the trick.
Inhale deeply through your nose while counting to four.
Hold your breath for another count of four, then exhale fully to a count of four.
Count to four before inhaling again.
When this happens, there’s a surprising solution: talk yourself into feeling relaxed and sleepy.
This proven technique of self-suggestion, officially called “autogenics,” is similar to a body scan.
As you do this, imagine feeling that sensation in that body part.
But, while occasional use of tranquilizers or prescription antidepressants can be safe, it’s not without risk.
A safer, non-addictive option to consider is melatonin supplements.
AsThe New York Timesexplains, melatonin is a hormone naturally secreted at night, typically in response to darkness.
It contributes to sleepiness by lowering one’s core body temperature and reducing alertness.
But, like any other medication, melatonin supplements should be used with caution.
And, if you have any chronic health issues, consult with your doctor before taking melatonin.
How do you do progressive muscle relaxation?
First, get into a comfortable position (lying in bed or sitting).
As you progress, note how different your muscles feel after being tensed and relaxed.
So, you may find it surprising that our body temperature actually drops before bedtime.
Strange as it sounds, indulging in a hot bath will actually cool your body.
I get into bed and I fall asleep better because I’m warm.
The opposite is true.
What happens with a bath … is you actually bring all of the blood to the surface.
And your hands and your feet are wonderful radiators of that heat.
So, what should you put in your journal?
Why is nighttime screen time such a bad thing?
Second, theblue lightfrom digital screens suppresses melatonin, the hormone responsible for regulating your sleep cycle.
Melatonin production naturally rises when it gets dark, according toThe New York Times, thus promoting nighttime sleep.
White noise can be oddly relaxing
We all know a quiet environment is most conducive to sleep.
But, for some, complete silence can feel creepy.
The next steps are aimed at clearing your mind to make it easier to sleep.
Instead, you should aim to make your bedroom a sanctuary for rest.
Above all, your bedroom should be work- and distraction-free zone.
Less light means a better chance of falling back asleep faster.
Skipping that cocktail, actually.
Chamomile tea is not only caffeine-free, but also thought to contribute to sleep.
Tart cherry juice is thought to support the production of melatonin the hormone most associated with sleep.
