Sleep is one of the most fundamental aspects of a healthy lifestyle. Without it, your days can drag, your work can suffer, and your relationships will be grasping for attention. I understand, getting a good night’s sleep is easier said than done, we lead busy lives! However, with these simple tips and tricks, your days of counting sheep will be over.
Stick to a strict schedule/ritual
It is important to try to establish a schedule for your body to follow on a regular basis. If you’re constantly on a roller coaster of sleep patterns, your body will never recognize when it’s time to go to bed for the evening. Take note of what time you seem to go to bed the most, and then make that time your designated “bedtime.” This may seem childish, but your body craves routine.
Create a bedtime ritual to keep things simple. For example, if you want to be asleep by 10 p.m., start your bedtime ritual by 9 p.m. Brush your teeth, wash your face, get your pajamas on, get into bed, and let your body relax. If you make this an everyday occurrence, your body will know what to do and when to do it. This ritual can be the difference between a sleepless night and a blissful eight hours.
Avoid electronics too close to bedtime
It is a proven fact that too much blue light before bed is detrimental to your sleep. We are all a bit attached to our phones, it’s okay to admit. However, if it begins to affect your sleeping habits, it’s time to put the phone down. Make it a habit to plug your phone in and put it away at least an hour before you plan to fall asleep. This will give your mind enough time to reset and begin relaxing before you fall asleep. Give it a try, you might be surprised to see how much better you sleep!
Use a wind-down method before bed
Similar to the bedtime routine, try to find a “wind-down” method to practice before bed. This can be something as simple as reading ten pages of a book of your choice before turning off the light for the night. Or maybe you would enjoy a nighttime yoga session complete with an added meditation! This is a completely personal decision, so choose what works best for you!
Contact your doctor
If you’re still struggling to find that sweet spot for your sleeping patterns, it may be a good idea to reach out to your doctor. There may be some underlying issues affecting your sleep.
Contact Dr. Sara at AZ Sleep & TMJ Solutions in Scottsdale to learn more about the next step toward a better night’s sleep!