Wondering how to get more sleep? Having a good night’s sleep keeps us healthy and happy while not getting enough quality sleep can lead to health issues.
Not again…There you are tossing and turning. You look over at the clock, It’s 2:00 am and you are still awake. You were completely exhausted when you went to bed but somehow you still haven’t managed to drift off into that refreshing slumber you are longing for. Or maybe you fell asleep the minute your head hit the pillow but for some crazy reason you wake up in the middle of the night and no matter how tired you are you just can’t seem to fall back asleep. Either of these sound familiar? This was me. Every. Single. Night. My stress levels were out of control. And sleep just wouldn’t come. The next day I was so tired. And the cycle kept repeating over and over.
Thankfully that doesn’t happen much anymore. I managed to eliminate the stress that was causing it. And even with PTSD and the nightmares that sometimes come from that, I have a few tricks I’ve learned to help me relax and sleep when I do have a rough night.
Would you like to learn them too? Fortunately, they are easy to do and I’m going to share my tricks with you.
One of the best things to do when you can’t sleep is to not stress about it. Take the time to breathe deep, visualize, or count your blessings. All of these are very healthy and relaxing.
There are also plenty of things to do during the day and before bed that are very effective. This list will have you sleeping like a baby and keep you healthy and happy.
Make sure you are taking time every day to get some sort of exercise. Movement in any form helps a tired mind and body unwind and be calm enough to fall asleep and stay asleep.
Wind Down Earlier
Start getting ready for bed a little earlier. Create a relaxing bedtime routine. Turn computers and the TV off a little sooner. And NEVER watch the nightly news just before trying to fall asleep. Too much gloom and doom there.
If your room is too light, that can keep you from a deep sleep. Try room darkening curtains. This one has been a big help to me.
Try diffusing essential oils. My go-to favorite brand is Butterfly Express. I especially like their blends called Dreams, GoodNite, Beloved, and Tranquility. This is one of my favorite ways to sleep better. Start diffusing an hour or so before jumping into bed. The room will be filled with a calm, relaxing scent that will help you drift off to sleep quickly and help you to stay asleep.
Watch Your Water
Don’t drink too late at night. If we drink too much too late we can wake up needing to go to the bathroom and then not be able to fall back asleep because our minds start to think about, well everything.
If you find your mind races and just won’t stop, get out of bed and write down all of your thoughts. I call this a Brain Dump or a Thought Dump. Don’t worry about spelling, punctuation or judging yourself about what you write. Just get it out of your head and off your shoulders!
Food Also Has a Big Impact on our Sleep.
The brain is highly affected, for better or for worse, by nutrition. Some foods help boost brain activity and energy level, while others help with a restful night’s sleep.
Tryptophan is the amino acid that the body uses to make serotonin. Serotonin is the neurotransmitter that slows down nerve traffic so your brain isn’t so busy. Tryptophan is also used by your body to make melatonin, which helps you sleep restfully.
If we focus on eating foods with high levels of tryptophan and healthy carbs, in the evening, they will help calm the brain, rather than make it more active. These foods are also referred to as “snooze foods”. For a restful night’s sleep, shoot for an early evening meal that contains some of these snooze foods.
Here is a list of some of the best foods to help you sleep like a baby.
– Whole Grains
– Sesame Seeds
– Sunflower Seeds
Lighter meals at night are more likely to give you a restful night’s sleep. High-fat meals and large servings keep your digestive system working for a longer period of time which could keep you awake. It is best to eat your evening meal early.
And there you have it. You are now armed with plenty of tips that answer the question that so many of us have, how to get more sleep! As you follow these tips you will start to find that you are sleeping like a baby.
What helps you get more sleep? Tell me about it in the comments!
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P.S. If you enjoyed this article you’ll also love How to be Happy: What we Focus on is How we Feel.
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