Not sleeping enough? You’re not alone. 1 in 3 people do not get enough sleep. Rejuvenate this Monday with fresh techniques and strategies to put some z’s on your pillow.
Start Monday refreshed by having a healthy plan on Sunday to wind down and get a good night’s sleep. Sleep is the most powerful way we have to recharge and replenish. Waking up from a night of deep sleep can boost your energy, put you in a good mood, and make you feel optimistic. If you’re tossing and turning, it’s time for some sleep solutions.
Did you know one night without good sleep can make you tired, forgetful, and irritable, but many nights can affect your heart, concentration, and may raise your blood pressure? If you’re getting inadequate or poor sleep, it can even increase the stress you feel. Let’s dive in on some solutions.
Soothing and Calming your Senses.
Your daytime go to may be caffeine but head in the opposite direction for a nighttime wind down. Think about soothing, calming, and toning with chamomile or lavender teas. And while we’re discussing lavender, studies have shown how effective lavender aromatherapy is for shuteye. Rub two or three drops of lavender essential oil into your palms, inhale, and let the flowery smell relax your senses. If you like baths, take one before bedtime and add some lavender. It’s the perfect way to calm the senses.
As part of your nightly routine, shut down all electronic devices and think about making your bedroom a place for sleeping only. Looking at bright objects before bedtime mimics daylight and tricks your brain into thinking it’s time to wake up. Avoiding your lit computer and phone will support the natural habit of relaxing and calming down before you sleep.
Deep, Thoughtful Breathing
To continue with your efforts of soothing yourself, try some deep belly breathing exercises. Placing one hand on your belly and the other on your chest, breathe in through your nose for a count of four, expanding your belly, and exhale for a count of four. You can also listen to a guided audio sleep aid or meditation.
Self-care is one of the first places to begin when you notice you’re losing sleep. By focusing on yourself at the end of the day, you are naturally eliminating the many distractions and stresses that could be keeping you up. Set yourself up on Sunday for a healthy Monday by creating a plan to soothe, relax, and nourish your senses for a good night’s sleep.
For a little encouragement, listen to The Everly Brothers, “All I Have to Do is Dream.” We’d love to hear what’s been helping you dream, dream, dream so reach out to us on Facebook, Twitter, or Instagram and let us know!