10 Ways to Help Decrease Insomnia
By Heather Swisher, LMFT
I can’t tell you how many people come into my office complaining that they are unable to sleep at night. It’s no wonder people are feeling more stressed, depressed, anxious, and on edge than ever before. Without adequate sleep and rest not only are our bodies at risk for developing more illnesses but our emotional state is also more vulnerable to being more easily distressed. Below are 10 ways to help you be on your way to catching more zzz’s.
2. Have a consistent bedtime routine
In conjunction with having a sleep schedule, we should also have a consistent bedtime routine. Different activities help cue our bodies that it’s time to wind down and get ready to sleep. For example, 30 minutes before bed, shower, brush your teeth, get into bed and listen to some relaxing music.
3. No electronics!
This one is a hard I know! During that bedtime routine, there should be no electronics. TV, tablets, and phones provide too much stimulation to the brain making it more difficult to fall asleep.
4.You are what you eat…and drink
Avoid eating late at night especially high fat and acidic foods. These food are more likely to cause stomach discomfort making it harder to sleep. Caffeine should not be consumed beyond the afternoon and alcohol should also be avoided before bed. Even though alcohol can make you more relaxed and tired, it increases the disruption of sleep.
5. Exercise regularly
One more reason to exercise is that you’ll sleep better. If you prefer exercising in the evening, it’s best to avoid cardio as it tends to give you more energy and opt for something more like yoga or stretching to help relax your body and your mind.
6. Is your bedroom an oasis?
Does your bedroom exude calm? It’s time to take a look around and create a more zen-like environment that will help promote relaxation. Think a clean space, with candles, and soft sheets. If your bedroom is cluttered it will make it more challenging to de-stress and relax.
7. All natural remedies
Essential oils and tea can be a great way to help increase relaxation before bed. Lavender is known for its calming effects. You can put some on your pillow or dilute a few lavender drops in coconut oil and place on your wrists, inhaling deeply. Chamomile tea is also known to help soothe and calm the body.
8. Temperature matters
The temperature of your bedroom matters in how well you sleep throughout the night. Think of how often you wake up because you are either too hot or too cold. The optimal temperature for sleep is somewhere between 60-68 degrees.
9. Keep a bedtime journal
When you’re trying to sleep at night how often are you awake running through your day, thinking of what you have to do tomorrow, or worrying about things that you have no control over? This is where the bedtime journal can help. Before bed, write down whatever is on your mind. I call this a “brain dump.” It doesn’t have to make sense or sound pretty. The point is to clear your mind before going to bed,
10. Think of your happy place
Last but definitely not least, think of you happy place. You’re in bed, eyes closed, and the point is to think of something relaxing. I like to think of being on the beach in Hawaii and incorporate different senses…looking out onto the turquoise waters of the ocean, hearing the waves crash against the shore, and feeling the sand between my toes and warmth of the sun. Focus your mind on that place of relaxation and calm, quieting all of the outside noise and stressors.
*For more interesting reading around sleep, take a look at Sleep Statistics on MattressBattle.com.
- 1. Implement a consistent sleep schedule
2. Have a consistent bedtime routine
In conjunction with having a sleep schedule, we should also have a consistent bedtime routine. Different activities help cue our bodies that it’s time to wind down and get ready to sleep. For example, 30 minutes before bed, shower, brush your teeth, get into bed and listen to some relaxing music.
3. No electronics!
This one is a hard I know! During that bedtime routine, there should be no electronics. TV, tablets, and phones provide too much stimulation to the brain making it more difficult to fall asleep.
4.You are what you eat…and drink
Avoid eating late at night especially high fat and acidic foods. These food are more likely to cause stomach discomfort making it harder to sleep. Caffeine should not be consumed beyond the afternoon and alcohol should also be avoided before bed. Even though alcohol can make you more relaxed and tired, it increases the disruption of sleep.
5. Exercise regularly
One more reason to exercise is that you’ll sleep better. If you prefer exercising in the evening, it’s best to avoid cardio as it tends to give you more energy and opt for something more like yoga or stretching to help relax your body and your mind.
6. Is your bedroom an oasis?
Does your bedroom exude calm? It’s time to take a look around and create a more zen-like environment that will help promote relaxation. Think a clean space, with candles, and soft sheets. If your bedroom is cluttered it will make it more challenging to de-stress and relax.
7. All natural remedies
Essential oils and tea can be a great way to help increase relaxation before bed. Lavender is known for its calming effects. You can put some on your pillow or dilute a few lavender drops in coconut oil and place on your wrists, inhaling deeply. Chamomile tea is also known to help soothe and calm the body.
8. Temperature matters
The temperature of your bedroom matters in how well you sleep throughout the night. Think of how often you wake up because you are either too hot or too cold. The optimal temperature for sleep is somewhere between 60-68 degrees.
9. Keep a bedtime journal
When you’re trying to sleep at night how often are you awake running through your day, thinking of what you have to do tomorrow, or worrying about things that you have no control over? This is where the bedtime journal can help. Before bed, write down whatever is on your mind. I call this a “brain dump.” It doesn’t have to make sense or sound pretty. The point is to clear your mind before going to bed,
10. Think of your happy place
Last but definitely not least, think of you happy place. You’re in bed, eyes closed, and the point is to think of something relaxing. I like to think of being on the beach in Hawaii and incorporate different senses…looking out onto the turquoise waters of the ocean, hearing the waves crash against the shore, and feeling the sand between my toes and warmth of the sun. Focus your mind on that place of relaxation and calm, quieting all of the outside noise and stressors.
*For more interesting reading around sleep, take a look at Sleep Statistics on MattressBattle.com.