A cluttered space can lead to a cluttered mind, so take some time to organize your work area, bedroom, and everything in between. Having an ordered environment will help you feel calmer and in control.
Take a nap
A 20-minute power nap can help rejuvenate your body and mind. Don’t think you’re a napper? Start by setting a 30-minute alarm. Lay with your eyes closed. Practice box breathing And see what happens to your exhausted body as you start to relax. Even if you’re unable to fall asleep, meditation and relaxation can help to calm the mind and body to reduce stress.
Don’t over nap. Sleeping for too long in the day can make it harder to fall asleep at night and leave you feeling even more groggy. Limit your nap to 30 minutes or less.
If you’re having trouble sleeping, there are things you can do to help remedy the situation:
Establish a regular routine.
Routines are proven to help the body fall asleep and stay asleep. Try to go to bed and wake up at the same time each day, even on weekends. Establish a little self-care at the end of the evening. A relaxing routine before bed can help your body prepare for sleep. Put on a mask or take a bath. Consider reading, meditating, or using aromatherapy to relax your mind and body.
Avoid caffeine and alcohol before bed.
Caffeine and alcohol are stimulants and can keep you awake longer. Avoid drinking coffee, tea, energy drinks, and alcohol within six hours of bedtime. If you’re looking to replace your nightcap, try chamomile or lavender tea instead.
Limit screen time before bed.
The blue light from screens can make it harder for your body to decompress and stay asleep. Try reading instead or doing a guided meditation before bed.
Regular exercise is crucial for mental and physical health. It helps improve sleep quality and duration. Physical activity has a direct relationship to deep sleep.
Set the mood for a good night’s sleep
A cool room (around 60-65 degrees Fahrenheit) and dark room help the body fall asleep and stay asleep. Your body needs darkness and quiet to fall asleep. Make sure your room is dark by using blackout curtains. Create a cozy bed with comfortable layers, the right pillow for your sleep position and clean lines.
Eating a balanced and healthy diet is important for overall health, including sleep quality. Eating late at night can interfere with your ability to fall asleep. Avoid caffeine, nicotine and alcohol before bedtime. Consume foods that are rich in magnesium such as nuts, bananas, and dark leafy greens.
All in all, every one of us should place more importance on sleep hygiene. Even if we’re doing our best to get a good night’s sleep, sometimes life gets in the way. But by following these tips, we can make it a little bit easier on ourselves when sleep doesn’t come easy.
If you are practicing proper sleep hygiene And still have a difficult time sleeping through the night you may have a sleeping disorder. Do NOT Avoid going to see your primary care physician or a certified sleep doctor to try to uncover any sleep disorders that need to be diagnosed and treated.
If you’re an Alaskan experiencing difficulty with maintaining quality sleep, contact the Alaska Sleep Clinic and receive a free 10-minute phone call with a sleep educator. In this phone call we can help determine if a sleep study at one of our 4 Alaskan locations may be appropriate in diagnosing and treating your condition. Don’t let poor sleep get in the way of you and success at work and your personal life, contact us today.