Sleep is essential for mental and physical health. The quality of your sleep can affect how you feel the next day and how well your body functions. Says Wade Kricken If you’re having trouble sleeping, there are many things you can do to improve it. Start by getting into bed earlier, winding down with a calming ritual before bed, practicing a mind-calming exercise at night, setting the mood for sleep with scented candles or music—and more!
Get into bed earlier.
By getting into bed earlier, you can help ensure that your sleep schedule is on track. If you have trouble falling asleep, try reading before going to bed, and make sure the room is dark and not too warm. When this fails, try focusing on breathing techniques or meditation to calm the mind. If none of those work, relax with a hot bath or drink some chamomile tea before heading off to be slumberland-bound once more.
- Read a book.
- Do a breathing exercise.
While you’re in bed, do some breathing exercises to help slow down your heart rate and relax your muscles.
Try counting to seven as you inhale through the nose and then exhaling for about twice as long through the mouth. If that feels too easy, try counting to ten or even twenty on each breath, holding the breath for a little longer before exhaling.
You can also use deep belly breaths where you expand the chest and belly as if filling up a balloon; this one is helpful for people who tend to sleep on their backs because it keeps them from rolling onto their stomachs and disrupting their sleep by waking them up when they get too hot.
Whichever exercise works best for you, practice breathing slowly until you feel calm enough that it’s time to move onto relaxation exercises (or visualize yourself relaxing).
You can also set the mood for sleep by doing things that make you feel relaxed and comfortable. This could include taking hot baths, reading novels or listening to soothing music.
When it comes to helping with your sleep, the mind is an important tool – so use it!
Whether you know it or not, sleep plays a vital role in your mental and physical health. The National Sleep Foundation says that “sleep is essential for optimal function of the body and mind.” In fact, sleeping is so important to brain function that lack of rest can actually age your brain faster than lack of exercise!
So if you’re struggling with sleep problems (and who isn’t these days?), don’t feel bad about it. But do make an effort to improve your sleep habits so both your body and mind can function better overall. Here are some tips on how:
The mental tricks people use to fall asleep faster and stay asleep for longer are not a secret. They don’t require you to buy expensive gadgets or take medication. You can do them yourself, at home, and they will help you sleep better every night.