Iâve decided to do a sleep masterpost, because people are always saying that you need to sleep early so you can wake up early, but if youâre like me and have insomnia, sleeping early is not always an option. This masterpost is supposed to help you sleep.
Stick to a sleeping schedule: always go to bed and get up at the same time every day, including weekends,Â
Avoid naps: I know how naps can be a gift of God, but napping during the day make it more difficult to sleep at night. If you really need a nap, limit it to 30 mins before 3:00PM.Â
Get regular exercise: exercise can improve symptoms of insomnia, but itâs not a quick fix. Aim for 30 mins or more of exercise every day, but not too close to bedtime.Â
Avoid late meals: Try to avoid heavy, rich foods within two hours before bed. Fatty foods can take a lot of work for your stomach to digest. Spicy foods can cause heartburn.Â
Avoid caffeine, alcohol and nicotine: Stop drinking caffeinated beverages at least eight hours before bed. While alcohol can make you feel sleepy, it interferes with the quality of your sleep, and nicotine is a stimulant.
DEVELOP A BETTER BEDTIME ROUTINE:
Make sure your bedroom is quiet, dark, and cool:Â Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.
Avoid stimulating activity and stressful situations before bedtime:Â Â This includes vigorous exercise, big discussions or arguments, or catching up on work. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping lights low.
Turn off screens one hour before bedtime:Â The light emitted from TV, tablets, smartphones, and computers suppresses your bodyâs production of melatonin and can severely disrupt your sleep. Instead of emailing, texting, watching TV, or playing video games, try listening to a book on tape, a podcast, or reading by a soft light.
Abdominal breathing:Â Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.
Progressive muscle relaxation: Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.
Mindfulness meditation:Â (This one is my favorite one) Sit quietly and focus on your natural breathing and on the way your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.
Piano at 3pm (instrumental)
Meditation/sleep/study/yoga (white sounds)
Amazing classics (instrumental)
Nature Escape (white sounds)
City wanderer (instrumental)
Sweetest Female Vocals (acoustic)
I only have an Iphone, so these apps are the ones I found at the App Store.Â
Sleep Cycle alarm clock.Â
Digipill - Sleep, Relaxation and Mindfulness.
