7 Tricks To Get Better Sleep

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By Robin Reisch via Uni Soul Theory 

Half of all Americans are aware that they do not get enough sleep. Surprisingly, however, less than half of those people take even one single action to change this. In our overworked society, sleep deprivation has become the norm. We are tired, and it is keeping us from functioning at our highest level. Increasing the amount and quality of the sleep you get can make you smarter, happier, and even better looking.

HERE’S HOW TO DO IT:

1. BAN TV IN THE BEDROOM.

While you’re at it, turn off your phone and shut down the computer as well. The light emanating from these devices can disrupt your circadian rhythm and keep you awake. Furthermore, these devices keep you busy. This could prevent your brain from associating your bedroom with sleep.

2. INDULGE IN A HOT BEVERAGE.

Drinking something warm can soothe us and signal our bodies and minds to slow down. You can use warm milk, hot chocolate, tea, or apple cider if you’re feeling seasonal. Just stay away from caffeine!

3. PLAY CATCH-UP.

Our internal clocks do not restart each day as if we’ve had a full night’s sleep. In fact, if you do not sleep for long enough, your body will create a sleep debt. The more sleep you miss out on, the deeper this sleep debt becomes. Pay it off, and you will begin to see a difference right away.

4. STEP OUTSIDE.

Spending time outdoors during the day helps to regulate your circadian rhythm. Sunshine and fresh air reinforce wakefulness during daylight hours. This gives your body a better contrast at nighttime, which will encourage the production of melatonin.

5. SNIFF IT OUT.

Your sense of smell is a powerful thing. Use aromatherapy to calm your mind and body before you go to bed. Lavender, chamomile, and eucalyptus are all known to facilitate restfulness. Use a scented lotion, indulge in a bubble bath, or light a candle.

6. MAINTAIN A SCHEDULE.

Going to sleep and waking up at varying times can confuse your body. Your circadian rhythm will become disrupted and sleep will no longer come quickly or naturally. Institute a bedtime, and your body will become used to falling asleep consistently.

7. DON’T INSIST ON SILENCE.

Allowing some noise can actually help you to fall asleep more easily. Humans evolved in the context of noisy tribal life, and even the womb has been proven to be very loud. Children often sleep with the help of a white noise machine, which is ideal. However, familiar movies, soothing music, or books on tape can also work well.

“There is more refreshment and stimulation in a nap, even of the briefest, than in all the alcohol ever distilled,” wrote Edward Lucas. Sleep is a tremendous comfort, and a necessity to our health and well-being. Make it a priority, and your life is sure to improve.

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