Battling sleep deprivation can be a nightmarish experience for those trying to get some simple shut-eye. In fact, the National Institutes of Health estimates that 1 in 3 adults suffer occasional bouts of insomnia.
Not getting enough sleep can lead to possible health consequences that negatively affect the cardiovascular, endocrine, immune, and nervous systems.
9 Simple Ways To Get Better Sleep
1) Develop a Relaxing Bedtime Ritual
Just as children rely on a regular and predictable bedtime routine, so do we.
Consider any of the following: Drinking a warm cup of chamomile tea, listening to a meditation CD, PM Yoga poses, or even using a white noise machine.
Don’t Drink Wine Before Bed. A glass or two of vino might help you GO to sleep, but you’ll probably wake up in the middle of the night. Don’t exercise 2 hours before bedtime, it will rev you up mentally.
2) Maintain a Regular Sleep and Wake Schedule
Try to go to bed and wake up around the same time at least 6 days a week. It will help you set your internal clock, so your body knows when it’s time to wind down.
3) Stop Watching The Clock
Oh no, it’s 11:23, I have to wake up in 6 hours and 37 minutes, don’t keep the clock so close across the room.
4) Create The Perfect Sleep Space
Night lights might help a 3-year-old go to sleep, but for adults, a dark, quiet, cool environment is ideal. Try some blackout blinds, comfortable ear plugs, a fan or air conditioning, or even a powerful meditation music.
5) Unplug
Creating a tech-free zone in the bedroom will keep your mind from going. That means no tv, computers, smartphones, or iPads.
6) Get It Out Of Your Head and Onto the Page
If a lot is on your mind, writing it down into a journal, or making a to do list it can help you relax.
7) Don’t Drink Caffeine In The Afternoon, It Will Disrupt Your Sleep
Caffeine will get you going during the day but could leave you tossing and turning at night.
8) Tart Cherry Juice Drinkers Gain A Sleep Advantage
According to a 2011 study published in the European Journal of Nutrition, one doesn’t have to look further than tart cherry juice.
From the study that was conducted at Northumbria University in the UK, the researchers found that when adults had two daily glasses of tart cherry juice, they slept on average 39 minutes longer.
9) Massage Improves Sleep
If you’ve ever fallen asleep while getting a massage, you probably don’t need to be coaxed into believing massage can promote healthy sleep.
Numerous studies have delved into this link, and accredit it to massage’s affect on delta waves, the kind of brain waves connected to deep sleep, according to Health magazine.
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