Life often is very busy, so getting good rest is important. There are important suggestions for you to consider if you would like to create a relaxing environment for your sleep. These include:
a regular time to go to sleep and wake up approximately at the same time every day
avoid television and electronics before bedtime especially in the bedroom
try to declutter often and get your sleep space organized with relaxing decor.
for those who like caffeinated drinks, avoid these in the afternoon and evening because it can make falling asleep more difficult
try to avoid alcohol before sleep because alcohol, a depressant, may cause poor quality sleep due to interruptions in your sleep cycle
regular exercise, including 20min to 30min a day is great for getting Vitamin D from natural sunlight as well as contributes to the brain producing mood regulating chemicals and hormones, like melatonin, dopamine, norepinephrine, seratonin. This brain activity supports good sleep and aging also.
Avoid heavy meals less than two hours before bed. The body needs time and activity for digestion processes and consuming heavy meals less than two hours before bed interrupts the natural detoxification process that often occurs overnight during sleep time.
When you have a lot on your mind, try to journal your thoughts so that you can better manage worries and stress and even list when and how you will address your agenda items.
Try to meditate for a few minutes, become aware of your breathing and avoid the clutter of worries until you are calm and relaxed.
Aromatherapy salts with a relaxing bath or even creams and lotions may help calm you also.
Stretching or getting a massage can help balance mood, and encourage calm restful sleep.
Warm hot water bottle placed with a protective cloth or towel on your middle, can help raise core temperature and support good sleep
Avoid medications that lead to dependence and disruption of normal sleep rhythms that contain caffeine, including sedatives.
Try to listen to relaxing music including nature sounds to help get you to sleep
Try to be aware of experiencing excessive daytime sleepiness, fatigue, snoring, When these symptoms occur, along with intermittent breathing disruptions, please talk with your doctor and consider getting tested for any sleep disorders, like sleep apnea.