5 Ways To a Better Night’s Sleep

 

Have you ever thought, “If only I could fall asleep?” or “ If only I could stay asleep?” 

You are not alone with having difficulty falling asleep or staying asleep. 

So often my clients have reported that they have heightened anxiety when it is time to sleep.

What can you to do help get better nights sleep?   I am a big believer in a sleep schedule or routine.

 

1. Include Physical Activity During the Day

Being physically active can decrease anxiety symptoms. 

But did you know that being physically active can help you to have a better nights sleep?

There are added benefits to being outside for elevated moods, so try incorporating outside physical active for added benefits for better night’s sleep.

 

2. Pay attention To What You Eat And Drink

Have you ever thought about what you eat and when?

Do you drink a lot of caffeine, or are you eating heavy meals through out the day?

Start monitoring your food and caffeine intake for a few days.

You may notice that you are drinking a coffee, soda, or tea right before bed.

A goal would be to start decreasing your caffeine to have your last one in the early afternoon. 

If you notice you are eating heavy meals, or snacking right before bed perhaps a change in eating routine will help.   

 

3. Create A Restful Sleeping Environment

We are conditioned to have our phones next to our bedside table and televisions on when we go to sleep. 

The idea is to create a room that helps you feel calm and relaxed. 

Try to have your room dark and quiet and see if that can help you sleep better each night. 

If you are used to the background noise of the television to sleep, try a sound machine, or white noise machine as background noise. 

Setting the room to a cooler temperature can often create a calming affect, and help you to sleep. 

This is your space to feel comfortable, so make sure your sheets are soft and ones you like.  I have had a few clients tell me that they find spraying lavender on the pillowcase helps relax them before bed.

 

4. Stick To A Sleep Schedule

When you hear sleep routine, what comes to your mind? 

Oftentimes people think of when they were kids and their parents had set bed times for them.

As adults often times we fall out of a routine, or even a bedtime.  Having a structure of a sleep schedule may help you to fall a sleep and to stay a sleep.

First you will need to figure out what time you want to go to bed each night.  When you figure what is the ideal time for you to go to bed, you can begin to create your schedule.

Finding the things that work for your schedule can be a bit of an experiment, to see what works and what doesn’t.

Some people find that taking a warm shower and then putting pajamas on is relaxing. Where some people find taking a shower will wake them up at night. 

Depending on what you do your nighttime routines such as brushing teeth, showering, washing your face when that is completed is when you want your bedtime to be.

 

5. Manage Your Stress And Worries

If you find that after you have done your routine your head is still full of thoughts, write them down.  

It can be beneficial to write down what is on your mind.  It can concerns for the future or things that happened during the day.

Writing things down helps get them out of your head, and can help you to relax.

If you find that your mind is still wandering try guided mediation. 

There are a few great apps for guided mediation.   One good one is Calm https://www.calm.com, and another is relax melodies https://www.relaxmelodies.com/

 

Schedule An Appointment 

Often times talking to someone can also help with some of the symptoms of insomnia.    

Please learn more about me at www.bewellwithincounseling.com, to schedule an appointment.

 


Erin Gray is a Licensed Mental Health Counselor and Speaker who specializes working with women who are dealing with a variety of issues and concerns.                                                                 

If you are interested in scheduling an appointment call (407) 302-8622 or send an e-mail to Erin@bewellwithincounseling.com

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** This content is intended for educational and informational purposes only. It is not intended to replace or serve as substitute for professional, medical, legal, or psychological services. **