6 Tips to Help You Sleep Better

Healing happens when you sleep, so it’s really important to get a good nights rest. Below are a few tips to help get to sleep faster.

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1.) Maintain the same sleep schedule every night. Try to go to bed around the same time and get up at the same time everyday. This programs your body to learn when it’s time to go to bed and when it’s time to get up. There is no ‘catching up on sleep’ on the weekends. In other words, sleeping more on the weekends to makeup for loss of sleep during the week sounds like good logic, but sadly your body doesn’t see it like this. Your best bet is to train your body to go to bed around the same time every night so your body learns this sleep schedule and you can program your circadian rhythm correctly. This way it becomes easier to fall asleep each night.
2.) Eliminate light in your bedroom. Either wearing an eye-mask or using curtains that block the light. This also includes lights coming from electronic devices like phones and TVs, which brings me to my next point…
3.) No using electric devices such as smartphones, ipads/tablets, or laptops before going to bed. The light emitted from these electronic devices acts as a ‘caffeine shot’ for your brain. In order to wind down you should stop using these devices about an hour before going to bed. Read instead or….
4.) Meditate. I know this word is thrown around all the time, like you should just meditate, but if you are like me and you need to quiet the chatter in your head at night, doing some breathing and listening to a meditation might be helpful. There are tons of exercises you can use to try to quiet your mind and relax your body. One such exercise is focusing on each part of your body at a time and try to feel it relax entirely into the bed. Start with your feet and feel them completely relax into the mattress, then move on to your legs and so on. This one has worked for me before.

5.) Acupuncture has many health benefits, but one thing that I noticed immediately after starting a couple months ago, is how well I slept at night. I not only fell asleep quicker, but I stayed asleep throughout the night. If you’ve never tried acupuncture it may be a good thing to try.

 

6.) Another tip if you are having trouble falling asleep, when it’s been longer than 20-30 min and you are no closer to dreamland, then get out of bed.  Get out of bed and either read in a bedroom chair or actually leave your bedroom and try again when you feel tired. The goal here is to associate your bed with sleep, so if you are lying in bed and really can’t sleep, then get out of bed. If you program your mind to associate bed with sleep, when you get into bed you should fall asleep easier. And for that matter, try to eliminate doing other things in bed like eating, watching TV, playing on your laptop etc…leave those things for other rooms if able. This way your body associates the bed with sleep time.
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Hope you find these tips helpful! Happy dreaming 🙂

Published by

jbotvin

Jessica is a licensed physical therapist currently living and working in NY.

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