Having trouble falling asleep? When we don’t get adequate sleep, we’re not performing at our peak and ultimately we’re left much more drained and sluggish. Unwind and get the much needed sleep you deserve with one of these sure fire ways that are guaranteed to get you to snooze.
Keep a Sleep Log
Your daily routine has a lot to do with the quality of sleep you’ll receive. Stephanie Silberman, PhD, author of The Insomnia Workbook, suggests keeping a daily log of what you do during the hours before you hit the sheets. Take notes on how and when you exercise, your caffeine intake, when you wake up and when you go to bed, and the total hours of sleep. Keeping track of these factors will give you insight into what may be preventing you from getting a good night’s rest. You can also share your sleep journal with a sleep specialist.
Eliminate Noises
A barking dog, noisy traffic, or a snoring partner- tune out all of the distracting noises that keep you awake at night with a soothing soundtrack. Listening to music before bed can calm your nerves, reduce anxiety and depression.
Scent Your Room With Lavender
Lavender smells absolutely heavenly and the herb has proven benefits for relaxation, lowering blood pressure and calming your nerves. A study by Wesleyan University showed that people who sniffed essential lavender oil before bed had a deeper, more restful sleep and increased energy in the morning.
Take a Warm Bath Or Shower Before Bed
Hop into the shower about an hour before you hit the sheets. When your warm body hits the cooler air, your body temperature will drop. Studies have shown that rapidly decreasing your body temperature before bed will slow down your metabolism, which will prepare your body for bedtime. Create a nightly, relaxing routine and wind down for the night with a shower.
Eat Dinner By Candlelight
Minimize your exposure to blue light with a candlelight dinner. Exposure to blue light (LED bulbs, electronic devices) will alter your circadian rhythms making it far more difficult to head to bed. Instead of eating dinner under fluorescent lights or in front of the television, create a calming ambiance with candles.
