Want Better, Deeper, More Restful Sleep?

Nearly 9 million adults in the US take prescription sleep aids to fall asleep at night. With high levels of stress, it's no wonder we can't get enough shut-eye and feel like we need help. Before you turn to meds, try out these natural methods to reprogram yourself to settle down and allow for some quality zzz's. It's a multi-step process, be patient and give it a try for at least a week. 

  1. Develop a good sleep routine: 
    1. No tv or screens for 60 minutes before bed, the backlight stimulates the brain and makes sleep challenging.
    2. No alcohol for 2 hours before bed, and if you do partake, only one glass.
    3. Do something relaxing before bed: a hot shower/bath, read poetry or something enjoyable (not the news)
  2. Go on a media diet - limit the amount of news you watch or read. Check in only once a day, and not right before bed.
  3. Consider journaling or creating a gratitude list each night, so that your blessings are foremost on your mind, not your troubles.
  4. Make sure your sleeping environment is cool - even if you have to use lots of blankets. Our bodies sleep better when cool.
  5. Practice mindfulness and deep breathing throughout the day and/or as a practice in the morning. This will condition your nervous system to be more relaxed overall.
  6. Practice the 4:8 breath(inhale to a count of 4, exhale to a count of 8) at night while in bed getting ready for sleep or do a body scan (do these with lights out, laying in a comfortable position, so hopefully you drift off to sleep during the practice.)
  7. If you wake up in the middle of the night and can't fall back asleep, practice the 4:8 breath or body scan until you fall asleep. If that doesn't work, under dim lights or candlelight, take a warm shower or bath, then get back into bed and try to sleep.

Happy sleeping! A regular mindfulness practice should help your overall sleep. It helped me sleep better over the years, even during stressful times.

Previous
Previous

My Guest Spot on Deep Dives

Next
Next

Trapped by Hope