When a person feels overwhelmed by the anxieties of life, it can be difficult to get a good night’s sleep. This is especially true when a person is affected by natural disasters, like hurricane Florence. Even though sleep may not come easily, in order to enjoy good physical, mental, and emotional health, it is absolutely necessary for a person to improve their sleep. Changing a few of your bedtime routines can help you get the shut eye that you need, even when the anxieties of life seem to overwhelm you.
Many have turned to alcohol and addictive substances to help them sleep when they feel overwhelmed. This is not conducive to good sleep and has a negative impact on a person’s life overall. Many who have become addicted to drugs or alcohol in an effort to cope with anxieties and get a better night’s rest benefit from long term rehab centers in Florida and the treatments they offer. Breaking free from these addictions is a key step in improving sleep habits. So cut that alcohol out of your life.
Do you have the habit of using your phone or tablet before going to sleep? If you want to sleep better, you need to start powering down your device earlier in the evening. First, using tech devices before falling asleep at night will interfere with the production of melatonin in your body. This is an essential hormone for a good night’s sleep because it actually regulates it. If you must use your tablet before going to bed at night, use the feature that allows you to turn off the blue light from your electronics. The second reason why you should power down your device early is to avoid the stress that often comes with checking emails, sending instant messages, or reading the news. This can make your anxiety levels high, which will not lead to a good night’s sleep.
Do you have the habit of working out in the evening? If so, you may want to change your workout routine. Instead of helping you feel tired, working out in the evening is actually going to get you wound up. If you work out earlier in the day, you are going to be tired by the time evening rolls around. It is recommended that you do your highest energy activities before lunch. Then you can slow your pace down through the afternoon and into the evening.
While you do not want to exercise before going to bed, stretching can definitely help you get a good night’s sleep. A bedtime stretch routine will increase circulation and loosen tight muscles. Individuals who have a stretching routine before going to bed usually have deeper sleep and fall asleep faster. Performing deep breathing and not allowing negative thoughts to creep into your mind at night can help you to feel calm and relaxed.
Try to go to bed earlier. For some individuals, this can be difficult, especially if they have had the habit of going to bed late for a long time. If you typically go to bed after midnight and you try to go to bed at 9:30, you likely will be in bed for a long time feeling frustrated that you can’t fall asleep. What may be more helpful for you to do is to shift your bedtime in increments. Start by going to bed at 11:30 if you are used to going to bed at midnight. After a week or two, you can go to bed at 11:00 and so on.
If stress is what is keeping you up at night, make a list of the things that are causing you stress and then draw up a plan to help you deal with stressful situations you are going through. It is not realistic to think that you will be able to completely eliminate all of your stress, but you may be able to do something about some of it. For example, what if you are an individual who feels concerned about their addiction? Take positive steps to address the problem. Look for different programs for addiction treatment and talk to a trusted friend. Or what if your job is just too stressful? Start taking positive steps now to find something else. Take solid steps to remove the stress that can be removed and then find coping methods to deal with everything else. You will likely find that as you deal with this stress in a positive and solid way, you will be able to get much better sleep at night.