Sleep should be one of your most frequent activities, but unfortunately that’s not always the case. Many people struggle with poor sleep quality, and unhealthy sleep patterns that they simply accept; overlooking its importance because it’s so commonplace. Sleep, however, is central to health and healing. That’s why we’ve assembled 10 tips to help you improve sleep and beat insomnia.
1. Set a Regular Bedtime
Not having a bedtime is one of the best parts of being an adult. Sadly, it’s also one of the worst. It turns out, going to bed every night at the same time actually makes getting to sleep easier. If your body associates at 11 pm with sleep, then that’s when you’ll get sleepy.
2. Stop Using Electronics Before Bed
Keep them out of your bedroom, for better sleep. Electronics, and their associated functions, promote the opposite of what you want to achieve before bed, which is calm and relaxation. While technology is wonderful, it can be distracting and the screens alone have been shown to keep sleep at bay.
3. Use Mindfulness
Mindfulness, and its companion meditation, have emerged as great tools against the battle for insomnia. Mindfulness helps you relieve stress and anxiety, and get in the right headspace for sleep. Find an online resource or download a meditation app to try guided meditation to sleep.
4. No Late Afternoon Naps
Even though a 4 pm nap sounds delicious, it can signal to your body that sleep time is much further away than it actually is. In order to ensure your internal clock isn’t upset, make sure that you don’t nap too close to the bed. A noonday nap would be ideal.
5. Wake Up at the Same Time Every Day
The same way a regular bedtime can help ensure that your body has a proper schedule, a regular wake-up time is just as important. A consistent schedule is essential for ensuring your internal clock is working correctly.
6. Do at least 30 Minutes of Exercise A Day
Exercise helps your body in more ways than one. It releases endorphins and helps repair and reset the body in all sorts of other ways. Not to mention it tires you out for bed. Further, exercise can help improve any respiration problems that might be ailing you, which also affects sleep.
7. Read a Book Before Bed
But nothing too interesting. Don’t indulge in your favorite series before bed, as that might have the opposite effect and energize you. Non-fiction, particularly in a subject that maybe isn’t your style, would be a good recommendation. Something that will focus your mind away from your day, but won’t get you too excited.
8. Use a Weighted Blanket
This is one of my personal favorites. A weighted blanket can help you feel secure and safely enshrined, without overheating you. Designed for specific issues, they have a surprisingly wide-ranging benefit and appeal. Do some research and invest in a quality blanket.
9. Don’t Toss and Turn
If you can’t fall asleep within 20 minutes of trying, do yourself a favor and just get out of bed. Although it’s important to have a bed-time, laying in bed unable to sleep increases stress, thus pushing sleep even further and further away. You’re better served to get up and do some other activity, and then returning to bed once you get sleepy.
10. Practice Meditation
As mentioned above, mindfulness is the companion to meditation. While mindfulness is the practice, meditation is the tool that brings you mindfulness. Of all our advice, this might the most important addition to your toolbox. More than any other tip on this list, meditation can have benefits that affect your entire life, beyond just sleep.
Meditation for mental health, and sleep for physical health, MindZone is the ultimate self-care app. Inner peace, happiness, mindfulness, and more, there is no limit to the benefits. Download MindZone today, and treat yourself like the queen or king that you are.
In conclusion, in order to improve sleep and beat insomnia, you should:
- Set a Regular Bedtime
- Stop Using Electronics Before Bed
- Use Mindfulness
- No Late Afternoon Naps
- Wake Up at the Same Time Every Day
- Do at least 30 Minutes of Exercise A Day
- Read a Book Before Bed
- Use a Weighted Blanket
- Don’t Toss and Turn
- Practice Meditation
Consider good sleep an investment. If you put in the time and effort, you will receive much more than what you put in. A healthy mind, and a healthy body, which can improve all other aspects of your life. The tips we’ve given here largely revolve around daily habits. When it comes to sleep, your night-time routine is extremely important.
But adopting new habits and practices, such as mindfulness, and exercise, are also important, and may result in more lasting changes. Don’t wait to make a change, start investing in your sleep now.