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Millions of Americans have trouble sleeping. Maybe you do too? Nothing is worse than the feeling you’re dragging around a 60 pound weight because you didn’t get a good night’s sleep.
When I was young I could fall asleep at the drop of a hat. When menopause hit, I was lucky if I could get a solid 6 hours without waking up.
All that changed once I developed my sleep strategy.
Having Trouble Sleeping?
Having a well planned, thought out strategy is essential to getting a deep, restorative sleep you can count on, night after night. By avoiding all the enemies of sleep and trying different techniques, you can find your own personal strategy for getting a good night’s sleep.
The secret is by imploring a trial and error strategy. Trying different techniques and finding the right combination for you is essential if you’re going to improve your sleep.
5 Tips For A Better Night’s Sleep
1. Keep A Regular Sleep Schedule
I’m fortunate I learned this strategy early on. I let almost nothing get in the way of my sleep schedule because I know, if I pass that point of being overly tired, I won’t be able to fall asleep at all.
Find that time of day where you are tired but not so tired that you don’t feel well. Establish the routine of going to bed at the same time each night and getting up at the same time each day.
You want to get in tune with your own bodies natural body clock. Keeping a regular schedule will help you immensely to get a good night’s sleep. My body is so in tune with my natural body clock, that I haven’t owned an alarm clock in over 35 years.
2. Naturally Regulate Your Bodies Sleep-Wake Cycle
During the day, getting as much sunlight on your face and in your house and work space will be critical to helping you regulate your wake cycle. Your body needs sunlight to help with the production of melatonin, your sleep regulating hormone.
Equally critical is reducing your exposure to light in the evening from computer screens, TV monitors and the like.
Make sure your room is dark when sleeping and avoid turning on the lights when going to the bathroom.
3. Create A Relaxing Bedtime Routine
Part of creating this routine is ensuring your bedroom is a sleep friendly environment, free of clutter and other distractions.
A comfortable bed, in a cool room, free of noises is critical.
My bed, although relatively new, isn’t as comfortable as it once was. On my budget for next May is to purchase a new mattress, preferably one that will alleviate pressure soreness.
I always sleep in a cool room and I kick the cats out at night because, again, I’ve learned the hard way they are a disruption to my getting a good night’s sleep.
Additionally, I started using an essential oil diffuser in my room. Using the diffuser has helped me to get a deeper night’s sleep with fewer interruptions to my sleep. I use several drops of lavender essential oil in the diffuser, flip the switch and in no time flat, I’m off to dream land.
At first I thought it was a fluke. But when my grandson was born, I lent my diffuser to my daughter and immediately noticed a difference in my sleep. After several awful nights sleeping, and not wanting to take it from my daughter and grandson, I ordered a second for me and had it shipped overnight. The first night using it again, I got seven hours of deep restorative sleep.
Needless to say, I’m hooked.
4. Get Anxiety and Stress In Check
Stress, worry or anger can all interfere with getting a restful night’s sleep. If you find yourself waking in the middle of the night filled with thoughts of concern, consider using techniques to help manage your thoughts and reduce your stress.
Relaxation techniques can help you get a better night’s sleep. There are many websites out there devoted to teaching relaxation techniques. Use them and see if they help.
5. Eat Right and Get Enough Exercise
I notice a difference when I eat right and get enough exercise and when I don’t. If I eat too much sugar before bed, I notice more difficulty staying asleep.
Too much coffee, alcohol and other liquids are known culprits for interrupting sleep and for adding to your restlessness.
Certain foods which make digestion more difficult can also add to problems at night.
Being mindful of what you consume and how well you take care of yourself is important if you want to get a restful night’s sleep.
Try these tips and if you still are having difficulty, consider seeing a sleep disorder specialist.
You can’t be your best when you don’t sleep well. Getting a good night’s sleep, waking rested and feeling like you can conquer the world means adopting good habits.