6 Tips For A Deep & Revitalizing Slumber
"Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker, American Actor
It's 1 am, and the only sounds in the house are you and your thoughts.
The world outside is quiet, yet, you sit wide awake, unable to muffle your mind's chatter.
After thirty minutes of tossing and turning, you decide to give up, pull out your phone, and scroll through the news and Facebook.
The clock strikes 5, and you resign that today will be a wash of exhaustion and waiting for bedtime.
What if we told you it didn't have to be that way – that you can get better sleep?
Read on to learn our six tips for getting better sleep at night.
"Sleep is the golden chain that ties health and our bodies together.”
—Thomas Dekker, American Actor
It's 1 am, and the only sounds in the house are you and your thoughts.
The world outside is quiet, yet, you sit wide awake, unable to muffle your mind's chatter.
After thirty minutes of tossing and turning, you decide to give up, pull out your phone, and scroll through the news and Facebook.
The clock strikes 5, and you resign that today will be a wash of exhaustion and waiting for bedtime.
What if we told you it didn't have to be that way – that you can get better sleep?
Read on to learn our six tips for getting better sleep at night.
1. Watch what you drink
A glass of coffee in the quiet morning air can be quite comforting. That same cup drank at 8 pm can have a detrimental effect on us – first keeping us awake and then causing us to be even more tired in the morning. Next thing we know, our morning cup of Joe turns into three.
Drinking caffeine, be it coffee, tea, or soda, obviously keeps us awake at night if consumed too late in the day. Even if you fall asleep, your internal clock is thrown off due to the delayed release of melatonin.
1. Watch what you drink
A glass of coffee in the quiet morning air can be quite comforting. That same cup drank at 8 pm can have a detrimental effect on us – first keeping us awake and then causing us to be even more tired in the morning. Next thing we know, our morning cup of Joe turns into three.
1. Watch what you drink
A glass of coffee in the quiet morning air can be quite comforting.
That same cup drank at 8 pm can have a detrimental effect on us – first keeping us awake and then causing us to be even more tired in the morning. Next thing we know, our morning cup of Joe turns into three.
Drinking caffeine, be it coffee, tea, or soda, obviously keeps us awake at night if consumed too late in the day. Even if you fall asleep, your internal clock is thrown off due to the delayed release of melatonin. This lack-of-quality sleep plays out the next day, and alas, a dangerous cycle of can't sleep, caffeinate, can't sleep begins.
Alcohol has a similar effect. Although it may help you get to sleep initially, it causes the actual quality of sleep to diminish. Drinking alcohol before bed reduces the amount of REM sleep and worsens symptoms of sleep apnea.
Drinking caffeine, be it coffee, tea, or soda, obviously keeps us awake at night if consumed too late in the day. Even if you fall asleep, your internal clock is thrown off due to the delayed release of melatonin.
This lack-of-quality sleep plays out the next day, and alas, a dangerous cycle of can't sleep, caffeinate, can't sleep begins. Alcohol has a similar effect. Although it may help you get to sleep initially, it causes the actual quality of sleep to diminish. Drinking alcohol before bed reduces the amount of REM sleep and worsens symptoms of sleep apnea.
This lack-of-quality sleep plays out the next day, and alas, a dangerous cycle of can't sleep, caffeinate, can't sleep begins.
Alcohol has a similar effect. Although it may help you get to sleep initially, it causes the actual quality of sleep to diminish. Drinking alcohol before bed reduces the amount of REM sleep and worsens symptoms of sleep apnea.
2. Take care of your mental health
To sleep at night, you must allow your mind to find peace during the day.
Meditation, yoga, or even walking allows you to ground yourself. Teach your mind and body to let go of the stress and be present in the moment.
By practicing this, you develop a technique of letting go and relaxing. Since your body knows how to do this, it will naturally accomplish it at night.
Local yoga studios have classes from beginner to advanced, and most exercise clubs offer some form of yoga. Generally, the last five minutes of a yoga class include meditation. However, if you can't make it to the gym, YouTube has meditations you can listen to in the comfort of your home.
2. Take care of your mental health
To sleep at night, you must allow your mind to find peace during the day.
Meditation, yoga, or even walking allows you to ground yourself. Teach your mind and body to let go of the stress and be present in the moment.
2. Take care of your mental health
To sleep at night, you must allow your mind to find peace during the day.
Meditation, yoga, or even walking allows you to ground yourself. Teach your mind and body to let go of the stress and be present in the moment.
By practicing this, you develop a technique of letting go and relaxing. Since your body knows how to do this, it will naturally accomplish it at night.
Local yoga studios have classes from beginner to advanced, and most exercise clubs offer some form of yoga. Generally, the last five minutes of a yoga class include meditation. However, if you can't make it to the gym, YouTube has meditations you can listen to in the comfort of your home.
By practicing this, you develop a technique of letting go and relaxing. Since your body knows how to do this, it will naturally accomplish it at night.
Local yoga studios have classes from beginner to advanced, and most exercise clubs offer some form of yoga. Generally, the last five minutes of a yoga class include meditation. However, if you can't make it to the gym, YouTube has meditations you can listen to in the comfort of your home.
3. Take time to unwind
Instead of grabbing your phone and looking up the latest news when you can't sleep, take some time to unwind.
While it is tempting to stay in bed, it often does not lead to more sleep. Sometimes taking a moment to prepare to rest allows the sandman to visit sooner.
A thirty-minute bath seems rather long when attempting to fall asleep, but a soak appears doable when considering the four or five hours of sleeplessness that may be ahead of you.
3. Take time to unwind
Instead of grabbing your phone and looking up the latest news when you can't sleep, take some time to unwind.
While it is tempting to stay in bed, it often does not lead to more sleep. Sometimes taking a moment to prepare to rest allows the sandman to visit sooner.
A thirty-minute bath seems rather long when attempting to fall asleep, but a soak appears doable when considering the four or five hours of sleeplessness that may be ahead of you.
Leave your phone in the other room, read a book or just close your eyes, and relax in the quiet warmth of the water.
Create an atmosphere to let you destress. Play soft music or a guided sleep meditation. Slather on Dream Sleep Body Cream. Allow your mind and body to drift away from the day's worries.
3. Take time to unwind
Instead of grabbing your phone and looking up the latest news when you can't sleep, take some time to unwind.
While it is tempting to stay in bed, it often does not lead to more sleep. Sometimes taking a moment to prepare to rest allows the sandman to visit sooner.
Leave your phone in the other room, read a book or just close your eyes, and relax in the quiet warmth of the water.
Create an atmosphere to let you destress. Play soft music or a guided sleep meditation. Slather on Dream Sleep Body Cream. Allow your mind and body to drift away from the day's worries.
A thirty-minute bath seems rather long when attempting to fall asleep, but a soak appears doable when considering the four or five hours of sleeplessness that may be ahead of you.
Create an atmosphere to let you destress. Play soft music or a guided sleep meditation. Slather on Dream Sleep Body Cream. Allow your mind and body to drift away from the day's worries.
4. Keep it Positive Affirmations work
Affirmations work. Repeat positive sayings over and over until they became a living, manifested reality.
Likewise, you can also say negative things so often that you begin to believe them.
The significant difference between the two is when you start saying and surrounding yourself with positive thinking, you feel lighter in your heart. Fewer worries = less stress = more effortless ability to unwind and sleep.
4. Keep it Positive Affirmations work
Affirmations work. Repeat positive sayings over and over until they became a living, manifested reality.
Likewise, you can also say negative things so often that you begin to believe them.
The significant difference between the two is when you start saying and surrounding yourself with positive thinking, you feel lighter in your heart. Fewer worries = less stress = more effortless ability to unwind and sleep.
Think back to when something bothered you and kept you up at night. You literally could not fall asleep, worried about the situation at hand. Now, consider a time when you were truly content and at peace. Chances are sleepless nights were not a concern then.
Peace of mind gives you an easier rest.
4. Keep it Positive Affirmations work.
Affirmations work. Repeat positive sayings over and over until they became a living, manifested reality.
Likewise, you can also say negative things so often that you begin to believe them.
The significant difference between the two is when you start saying and surrounding yourself with positive thinking, you feel lighter in your heart. Fewer worries = less stress = more effortless ability to unwind and sleep.
Think back to when something bothered you and kept you up at night. You literally could not fall asleep, worried about the situation at hand. Now, consider a time when you were truly content and at peace. Chances are sleepless nights were not a concern then.
Peace of mind gives you an easier rest.
Think back to when something bothered you and kept you up at night. You literally could not fall asleep, worried about the situation at hand. Now, consider a time when you were truly content and at peace. Chances are sleepless nights were not a concern then.
Peace of mind gives you an easier rest.
5. Plan for Stress
Life comes at you when you are busy making plans.
Don't fret! You can develop a plan for how to manage daily stress.
For some, this looks like a nightly journal session. Others, it is simply keeping a running to-do list or a chore chart. It could even be a reward system.
Give yourself the grace to work on a new habit and grow through the setbacks that come with it. Having a plan lets you focus on steps versus the situation.
5. Plan for Stress
Life comes at you when you are busy making plans. Don't fret! You can develop a plan for how to manage daily stress.
For some, this looks like a nightly journal session. Others, it is simply keeping a running to-do list or a chore chart. It could even be a reward system.
5. Plan for Stress
Life comes at you when you are busy making plans. Don't fret! You can develop a plan for how to manage daily stress.
For some, this looks like a nightly journal session. Others, it is simply keeping a running to-do list or a chore chart. It could even be a reward system.
Whatever your plan of attack, practice it. Give yourself the grace to work on a new habit and grow through the setbacks that come with it. Having a plan lets you focus on steps versus the situation.
Whatever your plan of attack, practice it. Give yourself the grace to work on a new habit and grow through the setbacks that come with it. Having a plan lets you focus on steps versus the situation.
6. Check out the Military Method
Perhaps you have heard of the Calm or Insight Timer app, but have you heard of the Military Method?
This method is used in the army to help soldiers fall asleep in all conditions. Here is a basic rundown of what to do:
• Relax your face
• Relax your shoulders and hands
• Relax your chest
• Relax your legs
• Relax your mind
• Repeat "Don't think" for 10 seconds.
6. Check out the Military Method
Perhaps you have heard of the Calm or Insight Timer app, but have you heard of the Military Method?
This method is used in the army to help soldiers fall asleep in all conditions. Here is a basic rundown of what to do:
6. Check out the Military Method
Perhaps you have heard of the Calm or Insight Timer app, but have you heard of the Military Method?
This method is used in the army to help soldiers fall asleep in all conditions. Here is a basic rundown of what to do:
• Relax your face
• Relax your shoulders and hands
• Relax your chest
• Relax your legs
• Relax your mind
• Repeat "Don't think" for 10 seconds.
Take time to truly complete each step, breathing deeply through each part. Some people find it helpful to tighten up a body part to draw attention to it and then breathe out, letting go of the tension.
Don’t be alarmed if you head off to dreamland before making it through each step.
Take time to truly complete each step, breathing deeply through each part. Some people find it helpful to tighten up a body part to draw attention to it and then breathe out, letting go of the tension.
Don’t be alarmed if you head off to dreamland before making it through each step.
• Relax your face
• Relax your shoulders and hands
• Relax your chest
• Relax your legs
• Relax your mind
• Repeat "Don't think" for 10 seconds.
Take time to truly complete each step, breathing deeply through each part. Some people find it helpful to tighten up a body part to draw attention to it and then breathe out, letting go of the tension.
Don’t be alarmed if you head off to dreamland before making it through each step.
Go catch some Z’s
With these six steps, you set yourself up to make sleep a priority.
Watch as other parts of your life transform into a more positive space, all influenced by the commitment to quality rest.
Go catch some Z’s
With these six steps, you set yourself up to make sleep a priority.
Watch as other parts of your life transform into a more positive space, all influenced by the commitment to quality rest.
When your mind is rested, you can face the world with power and positively.
So go on, girl. Get some sleep!
When your mind is rested, you can face the world with power and positively.
So go on, girl. Get some sleep!
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