According to the CDC, on any given day, as many as one in five adults suffers from an insufficient amount of sleep! Insomnia affects adolescents, adults and the elderly. And as we age, sleep can become even more elusive, so developing good sleep habits when you’re younger can pay off later in life.
Techniques for Relieving Insomnia:
Stick to a regular sleep schedule (same bedtime and wake-up time), seven days a week.
Exercise at least 30 minutes per day most days of the week. Restrict vigorous exercise to the morning or afternoon. Like these yoga poses to help you sleep, we can do a more relaxing practice before bed.
Get plenty of natural light exposure during the day. Open your blinds first thing in the morning and get outside during the day. You can even try using a lightbox first thing in the morning during dark winter days to help your brain wake up and regulate your body’s rhythms.
Do relaxation exercises before bed, including mindful breathing and progressive muscle relaxation.
Make sure your sleep environment is pleasant and relaxing. Your bed should be comfortable, and your room shouldn’t be too hot, too cold, or too bright. If necessary, use earplugs and an eye mask. Be sure your pillow is comfortable.
Associate your bed with sleep and sex only. Don’t work, eat or watch TV in bed.
Go to bed when sleepy, and get out of bed if you’re tossing and turning.
Turn your clock around so you can’t see the time.
Turn off the alert for texts and emails on your phone.
Keep a “worry journal.” If something’s on your mind as you’re trying to fall asleep, write it down on a pad of paper so you can revisit it the next day.
If you’re unable to fall asleep after about 20 minutes, leave the bed and do something relaxing (like reading); return to bed later.
Some products below may help you maintain your natural sleep cycles and catch up on some very important beauty sleep.
At sandaki, our vision is to help you to relieve anxiety and share the beautiful moments. And we are working hard to achieve this goal. You are not alone. We are always with you.