Would you like to sleep better? Bonnie Stetson, who has a private massage practice to relieve stress and insomnia called Natural Rest, offers these suggestions, known as sleep hygiene, to help you sleep better.
Respect Your Circadian Rhythm
- We cycle through various stages of sleep throughout the night. Waking at some point during the night may be normal for you.
- Sleep patterns are determined by patterns of light and dark. Mimic dusk by slowing down and dimming the lights one to two hours before bedtime.
- Avoid stimulants like caffeine and depressants like alcohol, as they interfere with normal sleep patterns.
- Engage in regular exercise.
- Prepare for sleep by making a transition from waking activity to quiet sleep.
- Choose a quiet location, separate from your work area if possible.
- Avoid light from clocks, computers or night lights.
- Place light-blocking blinds in windows.
- Maintain a cool temperature. 68 degrees Farenheit is optimal.
- Purchase a green mattress and bedding.
- Minimize tossing and turning without sleeping. Get up if you wake up.
- Dim house, computer and TV light levels.
- Lower sound volumes.
- Engage in a quiet activity.
- Take a warm salt bath
- Diffuse relaxing essential oils into bedroom air.
- Perform calming yoga postures.