SLEEP…INSOMNIA..ANXIETY

For years, I struggled with sleep. I would fall asleep, but wake up in the middle of the night. I would be up all night ruminating. I tried everything.

Here are the practical strategies to help you achieve those coveted hours of rest. We all know how crucial sleep is for our overall well-being, yet it can often seem like a challenge to attain. Here are some simple methods to aid you in getting a better night's sleep.

Firstly, let's discuss mouth taping. This technique involves using a small piece of tape to gently seal your lips during sleep. While it might sound unusual, mouth taping encourages nasal breathing, which can lead to more efficient oxygen uptake and potentially deeper sleep.

Another option worth considering is magnesium spray or oil. Magnesium is known for its muscle-relaxing properties and its ability to calm the nervous system. Applying magnesium spray or oil to your skin before bedtime may help ease tension and promote a sense of relaxation, facilitating a smoother transition into sleep.

Additionally, adjusting the temperature in your bedroom can have a significant impact on your ability to fall and stay asleep. Lowering the room temperature slightly, preferably between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius), signals to your body that it's time to wind down and prepare for rest. Cooler temperatures can also promote the production of melatonin, the hormone responsible for regulating sleep-wake cycles.

If you find your mind racing with thoughts and worries as you try to drift off, incorporating journaling into your bedtime routine may be beneficial. Take a few minutes to jot down any concerns, gratitudes, or reflections from the day. This practice can help declutter your mind and create a sense of closure before bedtime, making it easier to relax and fall asleep.

Lastly, consider using a white noise machine or app to create a soothing sleep environment. White noise, such as the sound of ocean waves or falling rain, can mask disruptive noises and promote relaxation, helping you drift off into a deeper sleep more easily.

By incorporating these practical strategies into your nightly routine, you can take proactive steps toward improving your sleep quality and waking up feeling refreshed and rejuvenated.