Many people have trouble sleeping well. Sometimes problems may be due to temporary stresses or unusual schedules, and sometimes the problem may be of a longer duration, due to illness, sleep apnea, or longer term anxieties. Whatever the cause, some sleep issues can be helped by putting a few simple things into place. Below are four natural ways to try to get a refreshing night's sleep.
It may sound obvious, but minimizing distractions can be a big help in
relaxing before sleep. So many of us are constantly "plugged in" that it
may be a temptation to take your phone or electronic device into the
bedroom. Unplugging from a screen well before bedtime, however, can help
you to wind down and get a good night's sleep. It may also help to keep
the room as dark as possible so that your mind gets the message that
it's time to rest.
Relax Before Turning In
We're often careful about providing relaxing rituals for our children
before they head to bed. It can be a good idea to provide them for
ourselves. Getting to sleep at around the same time each night, making
sure not to eat anything heavy in the few hours before sleep, and doing
something relaxing and centering such as meditation, prayer, or brief
reading can all help you sleep better.
Try a Weighted Blanket
You will find a number of advocates who will talk about the benefits of a
weighted blanket. This is what it sounds like: a heavier than usual
blanket whose softness and weight can sometimes help restless sleepers
to sleep more soundly. Companies like Weighted Blankets Plus recommend
that you choose a blanket that is about a tenth of your body weight and
then add another pound. For example, a 15 lb weighted blanket would be
just about the right size for a 140 lb person.
Set Up Some White Noise
Although white noise doesn't work for everyone, some people definitely
sleep better if they can have a steady, constant sound that helps them
to block out other noise. This can be achieved with a fan or a white
noise machine. Nowadays there are even white noise apps you can put on
an electronic device.
While not all of these ideas may work for everyone, some combination of
ideas like these may be just what you need to get a good night's sleep.