Relaxation Techniques and Sleep

Effects of Lack of Sleep

As you are probably aware, the negative effects associated with sleep deprivation are almost endless. Physical fatigue and mental fatigue are only the tip of the iceberg.

When you lack sleep, you put yourself and those around you at greater risk. Whether it's driving when you're tired, working on a project or even dealing with relationships, a lack of sleep can be detrimental, to say the least.

Relaxation Techniques and Sleep - Bedroom Changes

While these tips in themselves will not change your sleeping habits instantly, they will help promote a better sleep environment. Limit the noise in your room. If you're unfortunate enough to live near a busy street, airport or train line, maximize noise reduction by using wall-to-wall carpeting, closing your windows, using earplugs and consider using white-noise machines such as Marpac SleepMate 980A Electro-Mechanical Sound Conditioner or listening to calming nature sounds while sleeping. I recommend Sounds of the Earth: Sea. Decorate your room with peaceful and happy mementos. For example, place souvenirs and photographs that remind you of pleasant and calm days. Pictures of nature, a sunset, a sleeping baby, etc. You may be interested in using feng shui to optimize relaxation in your bedroom.

• If you're having trouble falling asleep after a breakup, you may need a body pillow or even a pet to cuddle with while you fall asleep.
• Turn off the lights and use thick curtains. Darkness promotes the production of melatonin by your pineal glands and melatonin is the hormone that induces sleep.
• Invest in a good bed for you. Learn how to choose a mattress.

Relaxation Techniques and Sleep

You can also use these relaxation techniques and sleep better. Some of these techniques will require a little discipline on your part, but they are all worth it:

• Create a bedtime ritual. By repeating the same actions every night before bed, your body and mind get ready for sleep. Such actions could include reading a chapter in a novel, practicing meditation, having a personal hygiene session, doing light stretching exercises, etc. The important aspect to consider when choosing these ritual activities is their relaxing nature. You don't want to go for a jog before bed as your body becomes excited and you won't be able to fall asleep.
• Similarly, create a morning ritual. Try to get up at the same time everyday. This helps your circadian rhythm or sleep-wake cycle and promotes better sleep patterns.
• Don't go to bed hungry AND don't go to bed too full. You can have a light snack rich in carbohydrates, which can help release serotonin and promote better sleep. A small bowl of cereal would be perfect.
• Stop your caffeine consumption (coffee, tea, soda pop, energy drinks, etc.) at least 6 hours before bedtime.
• Exercise 4 to 6 times a week. If your body is tired, you will get a better night sleep. Make sure to leave at least 4 hours between the end of your exercise session and your bedtime. You may be interested in trying out Pilates or yoga.
• Take a relaxing bath 1 to 2 hours prior to going to bed. It helps lower your body temperature and it tells your brain that it's time to sleep.
• Consider using a natural sleep remedy such as chamomile tea or other herbal insomnia remedies.

Relaxation Techniques and Sleep

Finally, if you've been in bed for 20 to 30 minutes and keep tossing and turning, get out of bed. Go to the living room and read until you're tired. You can also go to the kitchen and prepare a cup of warm milk, which will help you sleep better.

Discover other tips for relaxation techniques and sleep.

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