We all lead such hectic lives nowadaysÂ with busy work schedules, overbooked social calendars and other important parts of the day that require attention. It’s no wonder that when your head hits the pillow at night, easily slipping into a restful slumber can be a challenge. Instead of thoughts quieting as youÂ drift into sleep, thoughts often run rampant with to-do lists, plans and worries.
Getting a good night’s sleep every night is important for overall health. It assists with weight loss, curbs feelings of depression, ensures your immune system is strong and generally just keeps you feeling better. We all know the difference a good night versus a bad night of sleep can make.
If you’re struggling toÂ fallÂ sleep at night or have issues staying asleep for a full seven or eight hours, there are changes you can make to help ensure that time is filled with peaceful, deep sleep.
What can you do to sleep better?
WorkÂ out: Exercising on home gym equipment like theÂ True ES700 Home Recumbent Bike and theÂ True PS300 Home Elliptical Trainer can help reduce stress levels. That can make it easier to fall asleep at night because you’re not up worrying about everything that happened the day before or will happen the day after. Partaking in a regular fitness plan gives your body a chance to move around and expel excess energy, especially if you sit at a desk for a good portion of the day. Exercise on a home elliptical machine or recumbent exercise bike can help you fall asleep faster and sleep deeper so you don’t toss and turn as much.
Establish a nighttime routine: Creating habitsÂ before bedtime allows you to mentally and physically prepare for sleep. Decide on a bedtime and stick to it, even on the weekends. This helps keep your internal clock regular and doesn’t interfere with your circadian rhythm. It’s also a good idea to add a low-energy activity to your nighttime routine like reading, taking a bath, stretching or listening to soothing music. These activities will help your mind and body relax so you can fall asleep easily.
Meditate: Meditation allows you to be mindful, stayÂ in the present and not letÂ thoughts drift to the past or future – which can causeÂ anxiety. It also is a chance to slow down yourÂ breathing andÂ encourage deep inhalation and exhalationÂ to fully relax your body. This can induce sleep and create a way to easily get a full seven to eight hours at night.
Stay cool: Being too hot is a surefire way to make sleep difficult. Lowering the temperature creates a small drop in body temperature that can help induce sleep. Ideal room temperature at night ranges from 60 to 65 degrees Fahrenheit.
Don’t multitask: A bedroom should be for two things: sleep and sex. Bedrooms should not serve as a multi-purpose room, doubling as an office, television room or gathering area. The less distractions there are in the room to keep your brain overly activated, the easier it will be to power down your mind and body and relax enough to fall asleep without trouble.
Keep noise to a minimum: Loud or startling noises are not conducive to a good night’s slumber. This ties back to keeping televisions and computers out of the bedroom. You want a quiet environmentÂ that fosters a space toÂ best drift off. If total silence is too deafening, you can turn on a fanÂ for white noise or aÂ machine that creates relaxing sounds to which you can dozeÂ off.