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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 body’s 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 20–30 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 night’s sleep. If it doesn’t 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 😴
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For the ASMR nerds - ASMR Eating sounds (ASMR Trigger Sound)
Sleep Meditation - Soothing Water Stream Sleep Sound (ASMR)
Sleep Meditation with a Calm Oscillating Water Stream
Sleep Meditation with a Washing Machine (ASMR Sleep)
Sleep Meditation with Train Sounds in a Tunnel (No Talking)
Sleep Meditation with Shower Sounds (ASMR Sound for Sleep)
Sleep Meditation with the sound from a Scanning Machine ASMR
Sleep Meditation with Sleep Rain Noise (No Talking)
Sleep Meditation with Rainfall on an Umbrella (No Talking)
Sleep Meditation with calm City Rain Sounds (No Talking)
Sleep Meditation with Calm Rain on Roof (No Talking)
Sleep Meditation with ambient moving White Noise
Sleep Meditation with Ambient City Noise (No Talking)
Sleep Meditation with the noise of an Escalator (No Talking)
Sleep Meditation with Rain Sounds on Car Hood (No Talking)
Sleep Meditation with Calm Ocean Waves Moving (No Talking)
Sleep Meditation with Binaural Beats Ocean 2Hz Delta Waves
Sleep Meditation with Binaural Beats (Delta Waves 2Hz)
Sleep Meditation - Soothing Rain Sounds and Dripping Water
Sleep Meditation - Calm Moving Rain Ambience (No Talking)
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