Sweet Dreams: 5 Tips for a Restorative Night's Sleep
Disclaimer: This is not professional medical advice. I am not an expert. This post is for informational and educational purposes only. In the event of an emergency seek medical attention
This post contains affiliate links. As an Amazon Associate, I earn from any qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Some people have more difficulty sleeping than others. Having trouble sleeping can be extremely frustrating and exhausting. It feels like a constant struggle between being tired and unable to fall asleep. Your mind is filled with thoughts and worries that prevent you from sleeping, and you watch the minutes go by on the clock. You toss and turn, trying to find a comfortable position that seems impossible to achieve. The room becomes a battlefield, filled with the eerie silence of the night. Sleep, which used to come naturally and easily, now feels far away and hard to reach. Each night you feel more tired, and the same pattern repeats itself night after night. The struggle to find peaceful sleep makes you crave the soothing embrace of rest, a precious luxury that becomes increasingly difficult to obtain. In this post I will list some ways to mitigate restlessness.
Stick to a Sleep Schedule
Establishing a consistent sleep routine is crucial for maintaining a healthy sleep pattern. It is recommended that adults allocate around seven to eight hours of sleep each night. It is important to set a fixed bedtime and wake-up time, including weekends, as this helps reinforce your body's natural sleep-wake cycle. If you are unable to fall asleep within approximately 20 minutes of going to bed, it is advised to leave your bedroom and engage in a relaxing activity, such as reading or listening to soothing music. Return to bed only when you feel tired. Continue this process as needed, ensuring that you adhere to your sleep schedule and wake-up time.
2. Put the Screens Away
In the age of technology, everyone has screens they use. Whether that be a tablet, computer, or phone. In fact, you probably have your phone charging right next to you at night. The reason screens tend to keep us up at night is because they emit blue lights. The blue light emitted from screens simulates sunlight which blocks the production of melatonin, the sleep hormone. This makes it harder to fall asleep and stay asleep.
3. Read a Book to Wind Down
The last thing I used to do before going to bed was watch TV. I thought to myself that I would only watch one episode of whatever show it may be. That was rarely the case. One episode would turn into two and then three. Before I knew it it was 11:00 pm and I was overstimulated. I read that reading is a more effective way to wind down [3]. I tried it out myself and seems to be working quite well. Since it’s hard to read in the dark I bought a reading light. I don’t like using lamps because they are too bright. It might seem counterintuitive to have a light right in front of your face but it’s not. Reading lights emit red lights. Unlike the blue lights that screens emit red lights have a much lower frequency and don’t block melatonin production. The books I read are also nonfiction so I can learn things from them, too.
4. Get Some Exercise
Elevated stress levels have been found to have a direct correlation with reduced quality of sleep. This is evidenced by the experiences of individuals suffering from PTSD, who often report frequent wakefulness and ineffective sleep patterns. Many individuals who struggle to initiate sleep also attribute their difficulty to racing anxious thoughts. However, engaging in regular exercise and physical activity has been proven to alleviate stress by stimulating the release of endorphins in the brain. Certain sleep experts and researchers propose that exercise holds the key to addressing sleep issues, as it can potentially address low serotonin levels. Essentially, exercise directly enhances mood and diminishes feelings of depression and anxiety by triggering the release of chemical compounds in the brain that induce happiness. Consequently, when stress levels are reduced, it generally becomes easier to both fall asleep and maintain restful sleep throughout the night.
5. Cut Back On Stimulants
Stimulants, the most well-known one being caffeine, is a part of most people’s lives. People drink coffee and other caffeinated beverages to keep them awake. These beverages don’t actually give you move energy. Caffeine’s chemical structure is very similar to an inhibitory transmitter in the brain called adenosine. When these transmitters bind to the nerves it causes drowsiness and decreases activity in nerve cells. When you consume caffeine the caffeine binds to adenosine receptors. The difference is that caffeine doesn’t have the sedative effect that adenosine does. If you consume less caffeine this will become less of a problem.
Other things to consider and things that may or may not work; think about things that could be causing you unnecessary stress. Your job, education, your personal life. Try to minimize the stress coming from that, too. I know, it’s much easier said than done. Another thing I’ve heard of people trying are sunrise clocks. I’m not sure how well they work. I think they look cool, though. I will eventually try it and see how it works and give a review.
References: