|According to the American Sleep Association (ASA):
"Insomnia is the most common specific sleep disorder, with short term issues reported by about 30% of adults and chronic insomnia by 10% [of adults].
The ASA also shares that around 35% of adults report getting less than 7 hours of sleep during a typical 24-hour period. That is a staggering amount of people experiencing difficulty getting to sleep at night! Getting enough rest is important for overall health and well-being and it seems that many individuals are not reaching the recommend amount sleep hours per night.
Some of the impacts of sleep deprivation include:
Given the high prevalence of sleep issues and the potential risks and impacts of not getting a restful night sleep, it can be important to find ways to get a better night sleep. This guest post will explore five ways to get to sleep easier so that you can avoid the complications of a sleep disorder.
Please note: The information in this article is not medical advice. If you are concerned about your health and well-being, or you are concerned you may have a sleep disorder, reach out to a doctor or health professional for more support.
Top 5 Secrets For Better Sleep
What makes us refreshed and feeling a bit better? What makes us rested and rejuvenated? It’s simple ~ getting a good night of sleep. And when you can’t sleep, the next day you can end up feeling pessimistic and having zero energy. Nobody can handle feeling like that for an extended period of time!
Personally, I used to experience insomnia which continued to happen for quite a long time. My health suffered, as did my appearance. I noticed that I wasn't performing well at my job and anxiety started to take over my life.
One day I started researching how to improve sleep and I stumbled upon the resource and website Sleeping Guide which helped me to understand my sleeping habits and improved my ability to get to sleep at night.
I also found out that I had already picked the best items to have in my bedroom. I was pleased to discover that I had invested in the right mattress and supplies such as good quality essential oils that have helped me achieve a good night sleep.
I would also encourage anyone to try out these 5 secrets for creating a better sleep routine which are my all-time favourite tricks.. they work great for me!
1. A Room That Smells and Looks Like a Meditation Nook
I always loved rooms that remind me of a spa or mediation space. A room lined with pillows that looks pleasant for everything – sleep, work, relaxing or hanging out and having guests. These rooms usually have a pleasant and relaxing scent and I enjoy recreating these aromas in my own bedroom.
It can help to place some scented sticks or incense that release a nice relaxing smell like lavender before dozing off. Some nights I turn on my essential diffuser, add a few drops of essential oils, and sleep soundly throughout the night.
2. More Nightly Action
This tip may be obvious for those that have partners or who are in a relationship. These amorous connections are not just about pleasure – being intimate can help you to feel more connected within your body and increase feeling of relaxation so that you can sleep more peacefully. It also helps to have a good mattress and bedframe – you will sleep like a baby!
3. Easy On The Food Before Bedtime
It is tempting to stay up late and watch movies. This means craving and having lots of snacks and soda or having a heavy dinner like mac and cheese (speaking from personal experience).
I used to always enjoy a bowl of pasta before bedtime. Sometimes I even had a few glasses of wine. And sometimes I just ate a lot of sugary treats. Let me tell you, this is not the best to have just before trying to get some sleep!
The secret to better sleep is not to have a full stomach, but to just have enough for digestion. So, replace all those big servings with small healthy snacks and a cup of tea or just water.
4. Remove Stress by Any Means Possible
Easier said than done, right? But, this is a must. Stress destroys health and surely stops you from sleeping. However, rather than reaching for sleeping medication, begin with first trick I mentioned and make your room look pleasant and tidy.
Next, get ready to meditate! Listen to some soft sounds like dolphin sounds or birds chirping, or maybe even some white noise. Alternately, listen to guided meditations and have a relaxing chamomile tea.
I also enjoy listening to listen to motivational speeches for distressing. Those voices guide me to detach from my worries and focus on something else.
5. Alternative Methods For Getting Better Sleep
If you continue to find it difficult to fall asleep or get a good night of sleep, you may want to check in with a health professional to find out what else might be happening for your health and well-being. It can be important to have help if you're finding it difficult to cope on your own!
Other tips to try out:
Hopefully you find some of these tricks helpful so you can sleep more soundly and start feeling better in your overall health and wellness. Having a sleep routine or ways that help you to fall asleep can help you relax at night and sleep like a baby.
Goal Planner With Action Steps
Plan your goals, including ways to get better sleep!
What are your own tips about getting a good night sleep? Share in the comments below!
More Useful Articles About Sleep & Self-Care
References: sleepassociation.org, healthline.com, sleepingguide.org, greatist.com
The links on this page are embedded with affiliate links that I may be compensated for at no additional cost to you.
3/12/2020 02:29:41 pm
I hope you found some tips to get a better night's sleep, Elizabeth. Thanks for reading!
6/3/2018 01:40:02 pm
Great tips! When I’m tired but can’t get my mind to relax into sleep, I either watch old Mr. Rogers’ episodes or listen to the Sleep with Me podcast. Helps quiet my brain.
3/12/2020 02:30:25 pm
Those are fantastic tips to try to get to sleep. Podcasts are awesome!
6/3/2018 01:43:59 pm
Love this Heather! Such fantastic tips to help. I always make sure to not eat after 8pm to allow for digestive rest. And I can totally atest to the fast that stress can be a huge sleep disruptor.
3/12/2020 02:31:37 pm
I'm glad to hear that you're sleeping much better, Sara. It can be tough not to know the cause of insomnia.
3/12/2020 02:32:29 pm
Investing in an alarm clock can be helpful so that you don't have to put your phone next to your bed and be tempted to look at it rather than sleep. :)
6/4/2018 12:28:32 pm
Meditations and teas help me so much but I usually fall asleep if I work out enough during the week! Thanks for sharing!
3/12/2020 02:33:04 pm
I love having tea before bedtime! Just need to make sure it's low caffeine. :)
3/12/2020 02:33:32 pm
I'm glad to hear you found these tips helpful, Debrah!
6/19/2018 10:33:37 am
Great tips! Who doesn't want better sleep? I want to try some of your tips in the first one. My bedroom is definitely not spa-like...
3/12/2020 02:34:14 pm
I hope you have been able to make your bedroom into more of a spa-like environment and to get better sleep!
6/19/2018 10:57:55 am
I usually don't have a hard time falling asleep but I know a lot of people that do. Thanks for sharing, these are great tips!
3/12/2020 02:36:00 pm
I'm glad to hear you are able to sleep easily! It can be super important for overall health to get a good night sleep.
3/12/2020 02:36:36 pm
Yes, stress can make sleep so much harder to come by. I'm glad you have a few tricks to help you to relax and get to sleep.
6/19/2018 01:21:35 pm
Great tips! I find that after an exciting day working with my clients, it's hard to switch off and get to sleep - but I find a warm bath, a sleep mediation (I love Andy at Headspace) and a nice scent really helps.
3/12/2020 02:38:10 pm
Those are great tips, thanks for sharing!
6/19/2018 01:53:12 pm
All great tips for a night owl like myself. Especially love the "nightly amorous connections"! XO
3/12/2020 02:38:41 pm
I liked that suggestion, too!
6/19/2018 03:11:24 pm
Will try these tonight! So excited to get some good rest!
3/12/2020 02:39:05 pm
I hope you found some useful tips for a good nights sleep!
6/20/2018 06:50:19 am
Thanks for the easy tips! These are so simple I could try some of them tonight!
3/12/2020 02:39:28 pm
I'm glad you found these tips helpful!
3/12/2020 02:39:53 pm
For sure, blogging can be a lot of work but your sleep is important!
3/12/2020 02:40:29 pm
Having a journal next to my bed that I jot down any ideas that come to my mind while I'm trying to sleep has been helpful. :)
3/12/2020 02:40:59 pm
You're very welcome! Thanks for dropping by the blog.
Your comment will be posted after it is approved.
Leave a Reply.
Welcome to the blog!↓ That's me, Heather. :)
MENTAL HEALTH RESOURCE VAULT
Check your email for instructions on how to access
the Mental Health Resource Vault.
// 25 Positive Mindset Quotes
// Self-Care Bullet Journal Spreads
// 7 Ways Your Physical Health is Connected to Your Mental Health