A solid night of sleep is key to feeling rested, building a strong immune system, navigating stressful situations with ease, and improving your outlook on life. However, when life spins out of control, actually getting this sleep can feel like a major obstacle. The good news is that there are several ways you can ease yourself into rest. Here are five simple ways to get better sleep this month.
1. Make Yourself Comfortable
If you suffer from chronic pain, anxiety, or any other concern that makes sleep challenging, it’s important to find ways to make yourself as comfortable as possible. Consider starting a meditation practice, listening to soothing music, or even using CBD oil to ease your body into rest. By giving your mind a focus other than your discomfort, you may find it easier to actually get to sleep and stay asleep.
2. Manage Stress with Yoga
Stress and anxiety can be major inhibitors to getting a good night’s sleep. If you’re navigating a highly demanding lifestyle, taking care of family members, or are in a period of intense transition, it’s important to find ways to manage your mood. A gentle, restorative yoga sequence accompanied by a few deep breaths could help cue your body into a more relaxed state so that you can get the sleep you need.
3. Avoid Caffeine in the Afternoon
If you aren’t sleeping well, caffeine may have become your new best friend to get yourself through the day. However, studies have shown that drinking caffeine up to six hours before bed can make it more difficult to achieve restful sleep. If you do need a pick-me-up after lunch time, consider going for a brief walk outside, doing a short exercise routine, or simply stepping away from your work for a few minutes.
Additionally, nicotine and alcohol are other substances that can alter your body’s ability to ease into a peaceful sleep. Consider eliminating these sleep disruptors to see if your sleep improves.
4. Create a Peaceful Sleeping Environment
According to House Method, having a cluttered room can lead to increased feelings of stress and anxiety before going to bed. To ensure you have a peaceful sleep environment, remove all clutter from your room so your mind is less distracted by piles of clothes and more focused on winding down. You may want to keep the temperature set at around 68 degrees and invest in an essential oil diffuser to fall asleep to calming scents like lavender and vanilla.
5. Stick to a Sleep Schedule
As humans, our bodies crave routine. If you’re struggling to sleep, it could be that your sleep schedule is off. Commit to waking up and going to bed at the same time, each day. This will create an internal clock for your body, so that you intrinsically know when it’s time to wind down and call it a night.
Getting a good night’s sleep doesn’t have to be a pipe dream. By incorporating just a few of these tips, you’ll be well on your way to getting the sleep you deserve.