4 ways to improve your sleep
Sleep issues aren’t just a seasonal problem.
It’s estimated that over 60 million Americans suffer from short-term (a few
days or weeks) or long-term (more than a month) insomnia. Most cases of
chronic insomnia are secondary, which means they are the symptom or side effect
of some other problem.
We’ve all heard the standard ‘sleep hygiene’
tips about avoiding caffeine, using room-darkening shades, and going to bed at
the same time every night. Here are a few other ideas that aren’t as well
known.
Nap properly
Taking a nap during the day can be great for
productivity and fabulous for health, but you’ve got to do it right. Aim to nap
for 20 to 25 minutes, any longer than that and you’ll feel groggy when you wake
up and you risk not being able to fall asleep when it’s bedtime.
Be mindful of the temperature.
Take a warm (not hot) shower or bath about an
hour before bedtime, and keep your room cool at night. The drop in body
temperature signals your body to calm so you’ll fall asleep faster and sleep
more deeply.
Turn off the electronics.
Okay, so you’ve heard this one. But it’s the
most important and the least followed piece of advice.
Get an old fashioned alarm clock so you don’t
need to use your phone. Turn your phone, iPad, Kindle, or whatever you’ve got
off, and put the devices in another room. Yes, a whole other room. You may
think that a phone on silent, hanging out on your nightstand, won’t disturb
your rest, but it will. Just knowing it’s there puts your body on alert. It’s
far too tempting to reach over and ‘just check a few emails’ if you do wake up
in the middle of the night. Save yourself. Break this habit.
Get a massage
Yup. Massage can help with sleep issues. There
have been several
studies demonstrating the
efficacy of massage in people with sleep problems, especially when treating
secondary issues that may impair sleep, like back pain, pregnancy and
migraines.
You can call me at 617-702-2423 or schedule
online here Book My Massage! and get ready for a better night’s sleep.
