July 19, 2019
For many of us, being healthy is our goal. But, if you have trouble sleeping, that healthy goal may be just out of reach.
Why? The pivotal piece to a healthy life is a good night’s sleep on a regular basis. Mix that with eating well and exercising, and you’re on your way to meeting your health goals.
None of us wants to lose sleep. We like to go to sleep and stay that way until the alarm goes off, but it doesn’t always work out that way. Here are five tips for sleeping better every night.
#1: Create a Routine
The best thing you can do is stick to a sleep routine. This means going to bed at the same time every night and getting up at the same time every morning. Avoid the urge to work into the wee hours of the night.
In addition, try taking a bath or a hot tub soak about an hour and a half before bedtime. Make this part of your routine to help you sleep better.
#2: Make the Perfect Environment
You probably tell your kids to get off their phones at night. The same holds true for you.
To get yourself ready for sleep, unplug about an hour before bed.
In addition, leave your bedroom for sleep. If you have a home office in your bedroom, move it to another room. Try not to go to sleep with the television on because it will inevitably wake you up.
You can also keep your house cool, add soft lighting to your bedroom and comfy bedding, as well as relaxing music.
If you do wake up in the middle of the night, avoid the urge to look at your clock. It only makes you more anxious about your lack of sleep and does nothing to help you fall back asleep.
#3: Manage Food and Drink Before Bed
It’s a good idea to limit what you eat and drink before bed. If you just ate, your body is trying to digest your food. This raises your energy level and makes it harder to go to sleep.
If you need a snack, keep it small and avoid high-fat and high-calorie foods.
Herbal teas can help you relax and in turn fall asleep. Choose from chamomile or green tea. This can help you relax.
Do always talk to your doctor about your sleep problems and before trying any natural or over the counter sleep aids.
#4: Be Careful with Your Naps
Many of us need a nap around 3 pm – it seems to be the most popular hour. It might be that you just need a little snack and some water.
But, if you do need a nap, don’t sleep for longer than 20 minutes as this has an adverse affect later in the night. Plus, when you nap longer than that, you are groggy and less alert.
#5: Manage Your Stress
Stress and anxiety are not the friends of sleep. Many of us lead busy, stressful lives, and the best thing you can do is find ways to manage it.
Some tools include meditation, exercise, stretching, soaking in the hot tub, journaling, and reading.
Do what you can before bed to attend to the things you are worried about. And, if none of this helps, please see your physician who will be able to help you with any sleep disorders or insomnia issues.
At the end of the day, we all want to feel great, sleep well, and be healthy. One of the best ways to do it is by getting a regular night’s sleep. Having a hot tub can help you do just that. Feel free to stop by, give us a call, or contact us for more info!