Join the waitlist for our upcoming sleep app here: https://sleepmeditationpodcast.com/app
7 Easy Tips To Help You Sleep Better. If you suffer from frequent restless nights, then you might have tried various remedies to get to sleep. Many people take sleeping pills to combat insomnia. However, sleeping pills can have serious side effects. In fact, The U.S. Food and Drug Administration (FDA) has just added a boxed warning to some common sleeping pills like Lunesta and Ambien. The FDA warns that these medications can cause excessive sleepiness, which can cause accidents and serious injuries or death. Fortunately, there are plenty of non-medication sleep remedies available. Try one of these tips to help beat your insomnia.
1: Make sure your bedroom is dark. Your body is programmed to sleep in the dark. Light can stimulate alertness. Therefore, keep it dark in your room. Use blackout curtains. You can also try sleeping with an eye mask on.
2: Create a routine to help you wind down. About an hour before bed, start a routine of winding down for the night. Have a warm bath. Dim the lights. Soft, low light is best for sleep. Turn on some relaxing sleep music or our sleep playlist on Spotify.
3: Keep your bedroom temperature cool. Studies have found that if the room temperature is too hot, it interferes with your bodyโs ability to sleep. A warm bedroom can cause you to become restless. According to the National Sleep Foundation, the best temperature for sleep is somewhere around 65 degrees Fahrenheit, which is on the cooler side. They recommend experimenting with what temperature works best for you.
4: Try Meditation. Meditation, the practice of quietly focusing the mind and relaxing the body, creates changes similar to what happens during the initial phases of sleep. Try a sleep-focused meditation practice right before bed. Our Sleep Meditation Podcast can help you fall asleep quicker.
5: Avoid using alcohol as a sleep aid. Although alcohol actually can make you feel drowsy and fall asleep faster, it contributes to poor sleep quality. Alcohol negatively affects sleep in numerous ways. It messes with both your circadian rhythms and REM sleep.
6: Exercise regularly. Exercising for 20โ30 minutes every day can help improve sleep. Exercise can help reduce anxiety, which in turn benefits sleep. For many people, daily worries can run through the mind right before bed making it hard to fall asleep. Exercise can relieve this tension. If you have insomnia, it is best to exercise in the morning. Raising the heart rate too close to bedtime can make it hard to sleep, as well.
7: Consider buying a new mattress. If your mattress is in poor shape or old, it could cause problems with sleep. Your mattress should relieve pressure points in your body, giving you a good nightโs sleep. If it doesnโt do that, then you need a new mattress. Waking up in pain is one sign that you may need to go mattress shopping. Tossing and turning all night long is another indicator.
Find longer sleep playlists on Spotify here: https://www.sleepmeditationpodcast.com
As always, sleep well ๐ด
Help the sleep-deprived and share this podcast with a sleepy friend. ๐ฃ๏ธ
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Thank you for listening! ๐LOVE LOVE ๐
HIMALAYAN WIND โฐ๏ธ New iPhone Sleep App: Have you ever wanted to adjust the volume on the individual sounds in this podcast?
DREAMY TROPICAL ISLAND MIX ๐๏ธ Have you ever wanted to adjust the volume on the individual sounds in this podcast?
SLEEP MIX - DRONE MUSIC, MOVING FAN & SLEEPY OCEAN WAVES. Do you prefer one continuous sound per episode or a mix of different sounds? Let us know :)
FINDING SANTA'S SECRET HIDEOUT: Santa is always on the move, but we are trying to find him this Christmas ๐
SANTA'S HIDDEN LOFT: Do you want to mix and customize hundreds of new episodes to your personal needs? ๐ฒ Exclusive podcast-offer. Join the sleep app waitlist.
SOOTHING HEAVY THUNDERSTORM: ๐ฒ Exclusive podcast-offer: Get your free-trial for the new sleep app Slow. Link in the show notes ๐
HELP US HELP YOU ๐ What type of sounds makes you relax? Give your feedback with a written review bellow. Thank you ๐๐ป
SUPER CALM OCEAN WAVES - Join the waitlist for our upcoming sleep app
NEWS: Sign up for the upcoming sleep app ๐๐ป Create a healthy relationship with sleep ๐
Daylight Saving Time in Europe - Enjoy the extra hour of sleep with calm ocean sounds. Join the waitlist for our upcoming sleep app.
PURRING CAT SOUND - to put you to sleep - Requested episode. Join the waitlist for our upcoming sleep app. Get the sleep you deserve this weekend :)
DEEP OCEAN WAVES with Binaural Beats - Sunset sleep ambience by the beach from Greece ๐ฌ๐ท. Join our waitlist for our upcoming sleep app. Sweet dreams ๐
MEMORY LANE: Grandma's Living Room - Join the waitlist for our upcoming sleep app and get the sleep you deserve ๐
THE BIG SLEEPY STORM: Join the waitlist for our upcoming sleep app and get the sleep you deserve ๐
World Mental Health Day - Anxiety Relief Sounds - Soundscape to calm down your mind - More than 40 million Americans suffer from chronic, long-term sleep disorders.
OLD SLEEPY SAILBOAT SOUNDSCAPE: Requested by Jensen - "More pirate ship ambient sounds". Enjoy!
THUNDER & RAINSTORM w/ FAN NOISE: Requested episode from Sans_Boi - Help the sleep deprived and share this podcast with a sleepy friend. ๐ฃ๏ธ
CITY RAIN: Rain on a car roof with windscreen wipers and slight wet road noises - Requested by: Cat Beans via CastBox ๐
SLEEP STORY SOUNDSCAPE: The Sleeping Princess that was cursed to sleep for a hundred years. Distant sound of rain on roof, thunderstorm and an old Music Box.
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