Simple Sleep Solutions
No matter how tired you might be, sometimes it’s difficult to sleep. There are few things worse than tossing and turning throughout the night, only to find that the alarm goes off just after you’ve finally gone to sleep… leaving you exhausted and completely unprepared for the day ahead.
Many factors can affect the quality of sleep, including the amount of light that you get during the day, when and what you’ve eaten, and the environment in your bedroom. In other words, you can do some pretty simple things now to sleep better tonight!
Light Exposure
It’s fairly common knowledge that exposure to light in the winter helps to combat depression, but did you know that getting more light during the day can also help you to sleep? More light exposure, especially during the morning, will help to regulate your natural clock resulting in better sleep. At the same token, exposure to light right before you try to fall asleep can have the opposite effect. Darkness helps your body to produce melatonin, a natural sleep aid. Even a few minutes of light can suppress melatonin, keeping you awake. Since reading is a great pre-sleep relaxer, though, be sure to pick up a traditional (paper) book or a digital reader that does not have backlighting.
Lavender
Lavender is an old-fashioned sleep aid, but modern-day research is starting to back up its sleep-enhancing properties. It’s also versatile and quick- a few drops in a warm bath or on the underside of your pillow will act fast to provide better-quality, longer sleeps. You can also buy aromatherapy pillows fragranced with lavender scent for a calm nights sleep.
Temperature Control
Most people sleep better in a cool room, around 18ºC, though this ranges from person to person. When you sleep, your body temperature drops to its lowest natural level. Some scientists believe that mimicking that natural drop can help lead to a more restful sleep. However, when your body does reach its lowest temperature (usually about four hours after falling asleep) you may wake up feeling chilly, so be sure to have an extra blanket nearby to keep you comfortable.
Yoga-Style Relaxation
If you’ve ever been to a yoga class, you’re probably familiar with savasana, or corpse pose. You may even have an instructor who walks you through a head-to-toe relaxation, leading you to an incredibly restful state (if you can refrain from falling asleep). That’s the idea here. Lie on your back with legs relaxed and toes turned out, arms to your side, palms up. Start at your feet and visual relaxing each and every body part. It can even help to repeat a mantra in your head such as, “My toes are relaxed, my toes are relaxed”. Work your way up to the crown of your head, not forgetting your face, tongue, eyebrows. Hello, Mr. Sandman!
Other tips, such as: reserve the bedroom for sleeping, keep caffeine to a minimum (especially in the evening), and get plenty of exercise (though not right before bed) will also help you to get to sleep and to sleep longer.
Sleep is as important to your health and your appearance as diet and exercise. If you are still having trouble sleeping, see your doctor.
Good luck and good night! …zzzzzz….
Photography by: babblingdweeb, lululemon athletica and floria@net
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