I participated in an Ambassador program on behalf of Influence Central for Pernix Therapeutics. I received a promotional item to thank me for my participation.
Last month I shared about the huge sleep problem that is prevalent in the U.S. today. Â Estimates are thatÂ 4 million Americans suffer from chronic insomnia – a shockingly high number! Â Today I want to share some easy to implement shut-eye strategies, so that you can get a good night’s sleep. Â Fall is a busy time of the year, and it is the perfect time to establish good habits so you are awake and alert. Here are 4 shut-eye strategies to avoid sleep issues:
- Get Active Early – If you don’t start thinking about a good night’s sleep until bedtime you have missed some opportunities.Â Exercising early in the day can strengthen your circadian rhythm, and make you sleepier at night. Morning is the perfect time for a yoga or stretching routine. One of my favorite exercise morning exercise routine is to take the dog for a brisk 15 minute walk. Â And since my dog loves routine this is a habit I am forced to continue, since he will lay on my feet begging for his walk until we go!
- Get Comfortable – Your body needs a reminder that it is time to wind down. Â Relaxing activities like taking a warm bath can transition you from daytime to bedtime. Â Something as simple as putting on your pajamas or comfortable sweats can tell your brain to start relaxing and de-stressing.
- Sign Off – The lights from mobile phones and tablets can activate the brain and keep you from falling asleep. Â Plus social media is hardly relaxing! Â Right before bed is the worst time to go on Facebook and read an annoying post that you feel you just have to respond to, or to see a disturbing news story about a tragedy. Â Sign off social media and put electronic devices away an hour before you head to bed. Reading a book or chatting with family members is a better way to wind down.
- Go Dark -Â Light and darkness are natural reminders that tell your body when itâ€™s time to rest. Make sure your bedroom has heavy curtains that block out the light, and don’t try to fall asleep with the lights on.
Since getting a full, uninterrupted night’s sleep is so beneficial I am going to be very mindful of these strategies over the next month, and see what kind of a difference it makes. Â For me, the hardest one for me will be signing off from social media and shutting down electronics! Â I usually stay on my laptop on and off most evenings, checking email and browsing. Â Coincidentally, my laptop just died, and has to be sent back to the manufacturer for warranty service. Â So I am being forced to change my evening browsing routine anyway, and I guess it is the perfect time for a new routine that promotes better sleep.
I am also going to up the intensity of my morning exercise, because sometimes my walks with the dog are more of a gentle stroll. Â I am sure he won’t complain if we walk a little faster and cover more ground. Â I will share the results of my new routine in a post next month, so stay tuned!Â To learn more about how to achieve a full, uninterrupted nightâ€™s sleep visit Wanttosleepmore.com.
How about you, are you inspired to practice some of these healthy shut-eye strategies? Â Which would be the hardest to implement for you?