How To Wind Down for Better Sleep - Deepstash
How To Wind Down for Better Sleep

How To Wind Down for Better Sleep

  1. Music can soothe us. Put on your favorite tunes. It doesn’t matter what it is, as long as it makes you happy.
  2. Dim the lights when you’re home at night. Use lamps, a dimmer switch, or candles to create a more serene setting.
  3. Limit caffeine and alcohol later in the day. Part of the winding down process actually begins during the day.
  4. Expose yourself to natural light in the morning or earlier in the day. It helps keep your body clock on a healthy sleep-wake cycle.
  5. Ramp down evening emails. Try not to read them after dinner.

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A Restful Environment

Your bedroom should feel like a sleep oasis — stress and distraction-free.

  1. The ideal room is cool and dark. Between 60 and 67 degrees, and the darker the better.
  2. Peace and quiet make for bedroom bliss. 74% of Americans think that quiet is crucial for getting good sleep.
  3. Choose the bedding (and sleep position) that’s best for you. A comfortable mattress is essential for good sleep.
  4. Declutter your bedroom. A messy room could cause sleep disorders.
  5. Pick the perfect pillow. Look for ones that are hypoallergenic.

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How To De-stress for Better Sleep
  1. Try some gentle yoga poses before bedtime. It increases relaxation and relieves tension.
  2. Start a gratitude journal. It can have many positive effects on your life. Consider writing in it daily.
  3. Bathe before bedtime. This relaxes both the body and mind. Heat eases tense, tired muscles, and helps you de-stress.
  4. Read a bedtime story. It’s a great way to relax. Even just six minutes absorbed in a story can reduce stress by 68%.
  5. Get some Headspace. Meditation not only clears your racing mind, it puts you at ease with your thoughts.

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Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
  • Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating.

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Taking A Nap: Sleep Debt

When we constantly get less sleep (even 1 hour less) than we need each night, it is called sleep debt. We may pay for it in daytime drowsiness, trouble concentrating, moodiness, lower productivity and increased risk of falls and accidents.

Although a daytime nap cannot replace a good night’s sleep, it can help make up for some of the harm done as a result of sleep debt.

  • But avoid taking a nap after 3 pm as late naps may stop us getting to sleep at night.
  • And avoid napping for longer than 30 minutes as longer naps will make it harder to wake up and get back into the swing of things.

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Mindfulness In Sleep

Sleep heals our mind and body, but in today’s fast-paced and distracted world, many people are sleep deprived, wreaking havoc on their attention spans, mood and brain functioning. Less sleep also results in weight gain, distress and risk of insomnia.

Mindfulness, or meditation/movement techniques that cultivate awareness and aid rest can tame our never-ending thought patterns, calming our minds for a better sleep.

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