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Sleep Better

Tips To Help You Get A Better Night’s Sleep

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Proper rest is important for your overall health
One in three adults are not getting enough sleep. A lack of sleep has been linked to many chronic conditions and diseases like depression, heart disease, and Type 2 diabetes. Maintaining a healthy bedtime routine can help you fall asleep faster and improve the type of sleep that you’re getting. Here’s how.

Schedule a reasonable bedtime
Choose a bedtime that you can stick to. What time that makes the most sense for your lifestyle? Try not to stray from it unless absolutely necessary. When you start falling asleep at the same time each night, your body creates a sleep-wake cycle and it helps to train your brain to naturally feel tired when it’s time for bed. Once you decide on a time, figure out how much time you need to prepare for sleep. But you’ll first need to determine which practices you want to incorporate into your bedtime routine.

Limit screen time before bed
Scrolling on your phone and watching tv keeps your brain in high active mode, which can be hard to shut off when it is time for you to sleep. Try to avoid all media for at least 30 minutes before you turn in for the evening. 

Release stress and tension before bedtime
We often ignore our bodies in order to stay focused on tasks like work, school, or taking care of pets and children. This could leave you struggling with falling or staying asleep. Try to find a way to relax- mentally and physically. If you’re not a fan of sitting in silence, try using a meditation or music app  that is calming and listen to it before heading to bed. As you are drifting off to sleep, your heart rate begins to slow, and should move toward that 60-beats-per-minute range for restful sleep. Another option is finding an autonomous sensory meridian response (ASMR) app or video that is designed to calm your body, while listening. You can utilize various websites and apps to find certain songs, calming sounds and playlists that are crafted especially for sleep.

Don’t look at the clock
If you are having trouble sleeping, keeping a clock on the nightstand can be a bad idea. People tend to watch the clock if it is right next to the bed. This can add to stress and anxiety as you watch your sleep time dwindle away.

Journal your thoughts
If you spend your evenings tossing and turning because you can’t stop thinking about the next day or the week ahead, journaling might be a good thing to add to your bedtime routine. Setting aside just 5-10 minutes each night to write down your thoughts and ideas could help your brain focus on falling asleep instead of planning your work day. You can start simple with a quick to-do list and gradually move to adding tasks that need to be completed in the following days. Writing down your thoughts about specific events or conversations that happened can also help you move on from or process them better.

Seek professional guidance
If you’re still struggling to sleep after adding some of these things into your bedtime routine, you may need to contact your physician for additional help. They may prescribe you with a sleep aid or suggest a sleep study to better understand what’s going on.

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