Enjoy this guest post with tips on getting a better night's sleep.
Julia Merrill is on a mission. She wants to use information to close the gap between medical providers and their patients. She started BefriendYourDoc.org to do just that.
Julia Merrill is on a mission. She wants to use information to close the gap between medical providers and their patients. She started BefriendYourDoc.org to do just that.
Life in this modern world can be pretty hectic! The day often brings with it a seemingly endless amount of responsibilities — kids need to be picked up and dropped off, financial obligations must be attended to, work deadlines must be met...the list just goes on and on and on, it often seems. Life can get so busy it seems just about impossible to actually shut down and get yourself a good night’s sleep at the end of the day. Instead of going into relaxation mode, bedtime can produce anxiety and can suddenly seem every bit as much a chore as anything else!
Without even knowing it, many of us might be sabotaging our ability to fall asleep, hours before our heads even hit that pillow. Sometimes things that we do during the day can interfere with the ability to fall asleep when we’re supposed to, but it doesn’t have to be this way! There are plenty of ways you can actively help yourself get a good night’s sleep, so you can enjoy life rested and feeling great.
Without even knowing it, many of us might be sabotaging our ability to fall asleep, hours before our heads even hit that pillow. Sometimes things that we do during the day can interfere with the ability to fall asleep when we’re supposed to, but it doesn’t have to be this way! There are plenty of ways you can actively help yourself get a good night’s sleep, so you can enjoy life rested and feeling great.
Peace and quiet
The atmosphere can make a big difference in how well you sleep. As HomeAdvisor points out, a room that promotes more relaxation is key. Depending on where you live, it can be easier said than done to promote a completely quiet sleeping atmosphere. And then there’s still the case to be made for those of us who don’t prefer total silence when falling asleep. Everybody’s different, so the key isn’t necessarily in eliminating all noise, but rather in eliminating noise that you find problematic due to its tendency to keep you from falling asleep.
Things like carpet or rugs can buffer unwanted sounds, as well as installing heavy curtains - which can do triple duty by effectively blocking out disturbing light and helping to maintain a comfortable temperature. White noise machines can help with this as well, not only eliminating irritating sounds but also replacing them with soothing noises that can help you drift off. Something like a fan can also serve a double purpose, helping you to cut irritating noises while also keeping the temperature cool and comfortable.
Things like carpet or rugs can buffer unwanted sounds, as well as installing heavy curtains - which can do triple duty by effectively blocking out disturbing light and helping to maintain a comfortable temperature. White noise machines can help with this as well, not only eliminating irritating sounds but also replacing them with soothing noises that can help you drift off. Something like a fan can also serve a double purpose, helping you to cut irritating noises while also keeping the temperature cool and comfortable.
Promote more relaxation
Your behavior during the day can go a long way towards helping you peacefully drift off at night, believe it or not. Activities that you take part in throughout your waking hours can help promote a state of relaxation that will go quite a long way when it’s time for you to start sawing logs. Try making time for things like meditation. Reading in a hot bath or enjoying some quiet time with a bit of fresh air might also be helpful, and exercise has sleep-promoting, relaxing properties if it’s done early enough in the day.
Enjoy evening R&R
No Sleepless Nights explains you can encourage your body to fall asleep when it’s time by developing a “winding-down” routine that helps you relax each night before bed. This can be doubly effective for parents with kids in the house, as you can apply this nighttime routine to everyone in the home for a more peaceful and relaxing bedtime.
Get the kids to start calming down by turning off lights a couple of hours before it’s actually bedtime, and cut their electronics use after a certain time. Contrary to popular belief, unwinding with your favorite TV show is actually a good way to disrupt your sleeping patterns by making you feel more alert. If someone in the house simply must do some nighttime surfing or catch a late show, consider some blue light glasses to offset the stimulating properties electronic screens have.
You’re not alone if you feel like the demands of modern life have made it tough to fall asleep. Make sure you have an appropriate atmosphere for slumber, relax through the day, and unwind before bed. Plenty of us have had trouble drifting off at the end of a long day, but with the right strategies in place, you can catch more z’s in no time at all!
Get the kids to start calming down by turning off lights a couple of hours before it’s actually bedtime, and cut their electronics use after a certain time. Contrary to popular belief, unwinding with your favorite TV show is actually a good way to disrupt your sleeping patterns by making you feel more alert. If someone in the house simply must do some nighttime surfing or catch a late show, consider some blue light glasses to offset the stimulating properties electronic screens have.
You’re not alone if you feel like the demands of modern life have made it tough to fall asleep. Make sure you have an appropriate atmosphere for slumber, relax through the day, and unwind before bed. Plenty of us have had trouble drifting off at the end of a long day, but with the right strategies in place, you can catch more z’s in no time at all!
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If you haven’t already read the book, it’s a great place to start - Relationship Reboot: Break free from the bad habits in your relationship.
David B. Younger, Ph.D. is the creator of Love After Kids, for couples that have grown apart since having children. He is a clinical psychologist and couples therapist with a web-based private practice and lives in Austin, Texas with his wife, 14-year-old son, 5-year-old daughter and 7-year-old toy poodle.
If you haven’t already read the book, it’s a great place to start - Relationship Reboot: Break free from the bad habits in your relationship.
David B. Younger, Ph.D. is the creator of Love After Kids, for couples that have grown apart since having children. He is a clinical psychologist and couples therapist with a web-based private practice and lives in Austin, Texas with his wife, 14-year-old son, 5-year-old daughter and 7-year-old toy poodle.
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