5 Ways to Sleep Soundly

“A Well Spent Day Brings Happy Sleep”

Sleeping peacefully is the one thing we can do to lead a healthy lifestyle and being unable to do that can be devastating to overall health and well-being. Stressing over work, family, friends, and many others may cloud our minds, repelling us from getting that 8-hour sleep. While it’s frustrating to live with insomnia, there is hope! Did you know that we spend around a third of our lives (approximately 25 years) sleeping; it is vital to our survival!

Here are our 5 tips to help you get a blissful sleep:

1. Avoid Coffee After 2pm

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Take a break from caffeine and try drinking decaf tea instead and give your system a break. Researchers have studied that caffeine disrupts sleep when consumed at different points in time during the day. Even though coffee can be affecting your sleep, it doesn’t mean that you must cut it out completely. Limit yourself to a maximum 4 cups a day or by using a smaller mug.

2. De-stress and Stick to a Consistent Sleep Schedule

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By waking up and going to sleep around the same time every day, even on weekends and holidays have proven to train your body clock to mentally and physically want to go to sleep. This will make it easier to get up the next day.

3. Exercise Regularly

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You will find yourself more worn out on days you run a few miles, hence physically ready for some rest. By taking some time out of your schedule, even if it’s a half-hour walk during your lunch break, to get some physical activity in, you will find yourself sleeping much better that night.

4. Take a Hot Bath

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A hot bath is a great way to relax your body, mind, and soul after a long day.  There’s also nothing more satisfying than snuggling under warm covers and sheets after a bath! Your body temperature naturally dips at night, starting two hours before sleep according to studies. As you soak in a hot tub, your temperature rises and the rapid cool-down period immediately afterward, relaxes you.

5. Quiet Please & Lights Out!

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Make sure your curtains keep the outside light out and turn off your hallway lights before you sleep.  An eye-mask may also be a great idea, especially if you’re super sensitive to light.

Bonus Tip:

4-7-8 Breathing Exercise

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Pioneered by Arizona-based Dr. Andrew Weil who says on his YouTube channel: ‘It is utterly simple, takes almost no time, requires no equipment and can be done anywhere, to practice 4-7-8 breathing, you would need to be following these steps in a cycle of one breath:

  1. Make a whooshing sound, exhaling completely through your mouth.
  2. Inhale silently through your nose as you count to four in your head.
  3. Then, for seven seconds, hold your breath.
  4. Lastly, for eight seconds, make another whooshing exhale from your mouth.

When you inhale again, you start a new cycle of breath. Practice this pattern for four full breaths for a good night’s sleep.

Fun Fact: 

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Studies have also shown that having a cat has reduced stress levels by 20%!  By spending time with a cat, your production of serotonin, a chemical that boosts feelings of well-being, goes up. This means that spending time with a cat can keep you healthier in the long run.

With these tips, you are sure to make sleep a priority!

 

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