Six Hacks for a Better Night’s Sleep

Better Sleep Tips

Most people in Chicago know that better sleep equals better health and wellness. Like a Lakeview client struggling with anxiety recent told us, “When I wake up feeling fully rested, I’m better able to tackle everything that’s on my ‘To Do List’ for the day.

Can you relate?

Research shows that disturbances to your sleep cycle can wreak havoc on your overall health and wellness. You could see a drastic decline in mood, appetite, mental health, and energy levels if you’re not clocking in for some quality pillow time. It goes beyond just feeling foggy the next day. If you’re not getting enough sleep, then you’re at increased risk for heart failure.

The American Heart Association found that adults with healthy sleep patterns experienced a 42% reduction in the risk of heart failure compared to those with unhealthy sleep patterns.

When it comes to getting good sleep, a daily routine can really help. This can be challenging for men, but you can get some great sleep if you just make some minor adjustments to your nightlife. What you do in the final hour before going to bed can make all the difference. It’s really just that simple.

Here’s a few tips to help you get better sleep.

6 tips for better sleep

Try one of these simple hacks before bed and you’ll be off to sleep in no time.

• Listen to soothing nature sounds.
• Do some stretches or yoga exercises.
• Drink some herbal tea.
• Avoid looking at handheld devices before bed.
• Read a good book instead.
• Take a warm bath or shower.

Related: What is financial anxiety?

1. Listen to soothing nature sounds

Soothing nature sounds like waves crashing on the beach or rain drops on a roof really help you fall asleep. Your brain perceives these sounds as non-threatening stimuli and it puts your nervous system in a state or peace. The best nature compositions have a consistent pitch and rhythm. Here’s a link to an amazing video on YouTube that can help you get to sleep faster and stay asleep longer.

2. Do some stretches or yoga exercises

About half an hour before bed, try some stretches or a quick yoga routine. This can increase blood circulation and calm your nervous system. Doing yoga before bed is especially helpful for guys who suffer from restless leg syndrome or muscle spasms at night. Try to stretch your hamstrings, quads, and calf muscles for a more restful sleep.

3. Drink some herbal tea

It might seem counterintuitive to drink tea before bed, especially if you’re accustomed to drinking black or green tea. You should always avoid drinking caffeinated teas before bed, but some herbal teas are really effective at helping you sleep. Chamomile herbal tea binds to certain receptors in the brain that help your nervous system relax. You can also choose a bedtime tea with several sleep-aiding herbs all in one like this one from Amazon.

4. Avoid looking at handheld devices before bed

Scrolling through social media or binge watching a series are rapidly becoming our favorite night-time routines before bed. Your smartphone keeps you awake by stimulating your brain with information. Plus, the blue light tricks your brain into thinking it’s still daytime. So, put on a blue light filter or avoid using your smartphone or tablet before bed.

5. Read a good book instead

Before handheld devices, people used to read books before bed. It might seem antiquated, but reading a book lulls you to sleep in several ways. You’re lying in a comfortable position and you’re less likely to toss and turn while you’re reading. Your eyes are scanning from side to side and that makes them want to close and rest. So, grab a good book and get lost in the pages.

6. Take a warm bath or shower

A warm bath or shower before bed is one of the best ways to get to sleep faster. Scientific evidence suggests that a warm bath 90 minutes before bedtime promotes better circulation and regulates your body temperature. Your body is actually programmed to undergo a slight dip in temperature for sleep. A hot bath heats you up and triggers your body’s natural process of cooling the body to the ideal sleep temperature.

Summing it Up Before Bedtime

The importance of a good night’s sleep can’t be overstated. It’s one of the health factors that you can actually influence. These six methods aren’t the only things that you can try, but it’s important to find a way to put your body into a calm and relaxing state before you try to fall asleep. That’s the goal in mind. So, hopefully you’re on your way to a better night’s sleep.

If you are struggling with anxiety and can’t seem to turn your brain off, therapy may be helpful. Please send us a note using our confidential contact form.