Sick and Tired of Bad Sleep? 20 Sleep Remedies You Won’t Want to Forget
We’ve all had nights of sleep that have not lead us to the best morning. Bad sleep quality each night has a way of ruining your day, causing stress, hindering your quality of work and daily activities, and negatively impacting your health. Sleep wellness is nothing to take lightly. However, there are some remedies to help improve the quality of your sleep that you should keep in mind!
- Keep it cool – As you enter sleep, your body temperature drops naturally. You want a temperature that is not hot, but not freezing. Set your thermostat between 65-72 degrees Fahrenheit for the best sleep.
- Air Purifier – eliminate dust, pollen, pet dander, bacteria, and dust mites from the air in your bedroom with an air purifier.
- Aromatherapy – Aromatherapy or essential oils are known to relax the mind, and prepare your body for sleep. Lavender specifically can help with mild insomnia, reducing anxiety, and getting quality sleep.
- Maintain a sleep schedule – It’s best to go to sleep and wake up at the same time every day, including weekends. This allows the body to get the right amount of sleep and stay consistent.
- Sip something warm – A warm drink before bed that does not contain caffeine is known to have a calming effect on the body. This includes Chamomile Tea, herbal tea, or warm milk.
- Organic bedding– Avoid mattresses made with chemical flame barriers, pesticides, glues, or chemical adhesives.
- Use a humidifier – Water vapor will help to hydrate dry nasal and throat passageways making it easier to breathe at night.
- Exercise – Morning exercise lowers blood pressure, improves sleep quality, and will energize you for your day.
- Drop the technology – Blue light from our phones and tablets suppresses melatonin and shifts circadian rhythms. Stop using your technology at least an hour before bedtime.
- Keep it dark – Artificial light can either prevent you from falling asleep or make it difficult to fall back asleep wake during the night.
- Limit caffeine – Caffeine consumed about 6 hours before bedtime has proven to disrupt quality sleep.
- Improve your diet – If you’re eating unhealthy, you’re probably not sleeping the best. Fat-rich food, simple carbohydrates, sweets, and lack of greens have all been linked to sleep deprivation.
- Meditate – Mindfulness meditation can reduce stress, relax your body and mind, and leave you with positivity before falling sleep, allowing for a good night of rest.
- Eliminate noise – Noise can interrupt your sleep, causing you to wake, toss and turn, or even shift between stages of sleep. If you need some sort of noise to avoid eerie silence, try a fan or white noise machine.
- Track your sleep – Using a sleep diary can help you track your sleep habits and find the right amount of sleep your body needs in order to feel great. Download our Sleep Diary!
- Save the bedroom for sleep – Don’t allow work, TV, technology, or exercise in your bedroom! Your bed is for sleep and romance only.
- Take a hot bath before bed – A warm bath will raise your body temperature and allow you to feel sleepy, relaxed and ready for bed. It’s a great thing to add to your bedtime routine.
- Protect your bed – Keep your bed free from allergens, dust, dust mites, bacteria, and bed bugs, with a quality mattress cover. All are nuisances that can hinder healthy sleep.
- Muscle relaxation – Muscle relaxation and stretching will calm your mind and relax your body.
- Avoid alcohol – Alcohol creates daytime drowsiness, lack of REM sleep, headaches and irritability.
If you’ve tried everything and even these remedies are not getting the job done, it may be time to look at your total sleep wellness. Start by taking our online sleep assessment to get insights on answers you need. If the results of the assessment show signs of sleep apnea or another sleep disorder, arrange a visit with your physician today and conduct your home-based diagnostic testing with Vitalistics.