In building from the last blog: 5 Strategies to Help you Sleep Well we are now going to focus on preparing your body and mind for the relaxing and peaceful sleep that you are looking for.
The last hour that you are awake before getting into bed is the most critical for good sleep. With using some of the tips that I am giving you today in preparation, that last hour can help you to let go of the stressful and anxiety provoking events of the day and give you a restful night’s sleep. If we are not preparing for sleep, then we will likely have a long night of tossing and turning.
We already mentioned the importance of a bedtime ritual for regulating your body clock, here are 6 other tips to try for preparing for a good night’s sleep:
Create an atmosphere of peace and calm.
Try to ease your mind with quiet and pleasurable activities- some to try are reading something light that won’t get you worked up mentally or emotionally, listen to music that relaxes you (instrumental, nature sounds), try meditation or prayer.
2. Use relaxation techniques. Relaxation can assist you to quiet you mind and release the tension from your body. Suggested techniques are Progressive Muscle Relaxation or PMR, Abdominal Breathing- lying still with hands on your belly take 8-10 full and complete inhales / exhales while focusing on the rise and fall of your belly, and Visualization- using our imagination to envision something or somewhere that tells your mind to enjoy rather than be focused on something worrisome or bothering.
**Bonus** There are detailed instructions for the PMR and Visualization as well as other information in my Stress Relief Kit on the home page of the website: www.healthyintentionswithjenhassaj.com Feel free to have it sent to your email address!
3. Take a warm bath.
This could be tricky because for some the heat makes them drowsy and ready for bed, but others might get stimulated or be too hot to go right to bed. If that is the case for you try taking the bath a few hours earlier to allow your body temp to naturally drop by bedtime.
4. Snack lightly before going to bed.
But only if you often are kept awake with a grumbling stomach. The key is that it is a light snack and it is recommended in some research that warm milk (due to its containing tryptophan) or foods high in carbs like bread, cereal or juice (because of their ability to usher tryptophan into the brain). A third suggestion is foods containing magnesium and/or calcium due to their calming effect on the nervous system. One additional consideration is to avoid foods that may cause heartburn, indigestion, gas or any other stomach upsets.
5. Don't Stew in Bed.
The longer we lay there thinking about having to go to sleep the more we are getting worked up and increasing our anxiety and tension making it impossible to actually fall asleep. The best advice is to get out of bed. That is contrary to what is commonly believed but if we make a habit of laying there then we may associate our bedroom and bed as a place of frustration, uncomfortableness and even unhappiness. Over time this could condition us to become worried as soon as we walk into the bedroom about how long it will take us to fall asleep today, etc. Instead get out of bed and go get a glass of water, or go read, knit, draw or whatever is relaxing for you in another room, then come back when you get tired again (typically about 15-20 minutes).
6. Don’t go to bed angry.
You want your bedroom to be a place of peace and contentment, not a place with anger or worry. If you are not in the right state of mind stay out of the bedroom until you have calmed down. You could try journaling or just writing your frustrations down on paper to get them out of your mind. You could also do some of the relaxation techniques mentioned in #2 above.
Try some of these tips out to see what may work best for you! Pleasant dreams….
Reference:
Giles, G. (2019) Sleep Well Live Well. Publications International Ltd. https://www.cnn.com/2022/03/13/health/mental-tricks-for-sleep-wellness/index.html
https://www.everydayhealth.com/sleep/how-put-racing-mind-bed-sleep-now/
https://www.headspace.com/sleep/how-to-sleep-better
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids- home-remedies-to-help-you-sleep https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
Next Time:
Stay tuned for my next blog in 2 weeks for a continuation of this topic in Part 3 where I discuss adjusting the physical sleep environment and have some tips concerning your mattress, pillow and other factors!
Related Post Links:
Sleep Health Part 1:
Sleep Health Part 3:
Sleep Health Part 4:
Author: Jen Hassaj | 11-30-2022
I am taking these suggestions regarding sleep very seriously.