Tips and Tricks
1. Essential Oils - Major key! Lavender will put you to sleep within 30 minutes. The oils relax the body and soothes the soul.
2. If you have trouble sleeping, avoid naps and caffeine, especially in the afternoon - Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
3. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends - This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
4. Evaluate your room - Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.
5. Exercise daily - Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
6. Sleep on a comfortable mattress and pillows - Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up.
Whit + Mariel