Relaxation Exercises to Help Fall Asleep
Getting a good night's sleep is essential to a healthy mind and body. Of course with hectic schedules, kids, and many other distractions, getting enough sleep is easier said than done. So, what can you do to help yourself not only get to bed earlier, but also sleep better? Here are some tips on how to fall asleep.
1. Keep a Standard Bedtime and Wake Up Time
Yes, even on weekends. Standard bedtimes and wake up times help keep your body's internal clock regulated. You can even set up your sleep schedule on your phone, making it easier to stick to your routine.
2. Practice a Relaxing Bedtime Ritual
Stress, excitement, and anxiety make it tough to fall asleep; try doing an activity that will help you relax and unwind before bed. Make sure the lights are dim to help you relax even more. Stay away from using your phone before bed, as the light continues to activate your brain, making it harder to fall asleep and stay asleep. Instead, try reading a book.
3. Avoid Naps, Especially in the Afternoon
A good nap may get you through your busy day, but if you cannot fall asleep at night, you should get rid of your napping routine. It disrupts your sleep schedule and also keeps you up even later.
4. Exercise Daily
A good workout will help you sleep better at night. The harder, the better and you can do it at any time of the day – just don’t let it get in the way of your sleep. Try waking up a little earlier or fitting some time into your schedule after you get off work.
5. How’s Your Sleep Environment?
Take a good look at your bedroom. Is it ideal for sleeping? Make it cool — between 60 and 67 degrees. Is it noisy? Too much light? Electronic devices within easy reach? Make sure you set yourself up for success in terms of temperature, noise, light and everything else that could cause distractions.
6. Avoid Alcohol, Cigarettes and Heavy Meals
These things can all disrupt your sleep. Eating a big and/or spicy meal can cause indigestion that could keep you up or even wake you up in the middle of the night. Also, if you choose to caffeinate in the afternoon, this may keep you awake even longer.
Having a relaxed body and mind is an extremely important element when getting a good night’s sleep. Regular massage can help relax your mind and your body. Your local Elements Massage™ therapist can also help you get a better night’s sleep.