We all go through bouts when we aren’t getting enough sleep. Maybe we have too much work to get done, or maybe stress and worry are keeping us up at night. Oftentimes, the problem lasts a night or two, but sometimes, it can spiral into a bigger problem that can last weeks or even months. Even short-term lack of sleep can have a huge impact on your well-being and your mood, making it harder for you to focus and stay productive, easier to get sick and also contributing to long-term health issues.
It’s important that you find ways to get the sleep you need, including setting a sleep routine to get your body accustomed to sleeping at the same time each day. Here are a few ideas for how to get better sleep when you’re struggling:
Use Aromatherapy
Certain scents trigger certain things in your body. Citrus smells can excite your metabolism, which will keep you awake. Yet lavender has a calming effect that will help you fall into sleep faster and then sleep deeper. You can spray lavender on your pillow or sheets to help you get better sleep, or you can use a diffuser in your room to spray lavender essential oils in the room. Talk to a holistic practitioner to discover other scents that you enjoy that can help with your sleep.
Don’t wait until you are ready to go to sleep to start your aromatherapy. Start winding down a half hour to an hour before you want to sleep. Sit in a comfortable chair, read a book, and enjoy the soothing scents of lavender or another aroma of your choice.ț
Get the Right Place to Sleep
Where you sleep has a huge impact on the quality of your sleep. You’ll need a good bed that has the proper support and firmness. Some people need a softer bed, and some need a firmer bed. Some need more support on different parts of their body. You can talk to a doctor or chiropractor to get recommendations tailored to you.
But a bed is not your only option. The Perfect Sleep Chair offers a comfortable spot for sleeping anywhere. You can get a wonderful rest or sleep anywhere in your home. The chair reclines for a perfect sleep spot, but it’s also comfortable for sitting. You’ll be able to get a refreshing nap anytime you want it, and you can even sleep the whole night in the chair and wake up feeling revived.
Practice Mindfulness
One reason that so many people have a hard time falling asleep is that they are playing over thoughts and worries in their head. If they could just get those things out of their minds, they would settle down and be able to relax their thoughts and then their minds. If you are suffering from this problem, one solution is to practice mindfulness, which will help you focus on the moment instead of the things that have already happened or the things you think might happen.
You do not have to develop an elaborate practice of mindfulness. Simply clearing your mind and focusing on each breath you take for a few minutes can help you practice mindfulness. You can count the breaths if that helps. Other techniques include taking note of the details in the room meticulously or assessing the feelings in your body by flexing and releasing each of your muscles. The idea is to put your mind on something else other than your anxious thoughts. If your thoughts wander, bring them back to your practice. Over time, you will be able to focus for longer periods, and you’ll get into the habit of being in the moment.
Taking melatonin, drinking plenty of water, getting regular exercise, and turning off electronic devices before bed can also help you better sleep. The more you do, the better your ability to fall asleep will be and the easier it will be to get a great night’s sleep. You’ll wake up feeling refreshed and ready to get the most out of your day.
Ryan Kh is author at LeraBlog. The author's views are entirely their own and may not reflect the views and opinions of LeraBlog staff.
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