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Top Ways to Get a Better Night’s Sleep

Updated: Sep 26, 2022

Woman sleeping

Sleep. It’s one of the most basic necessities of human life, and yet it seems to be getting harder and harder to come by. The modern world places more demands on our time, cutting deeper into our sleeping hours every night. Physical and mental illnesses that negatively impact sleep are on the rise, leaving more and more Americans feeling groggy and overly tired on a daily basis. While severe sleep disorders should be treated by a medical professional, there are certain things that you can do at home to help yourself get a better night’s sleep. Keep reading to find out more, and for more information on massage therapy training in King of Prussia, PA, reach out to the Cortiva Institute Massage Therapy & Skin Care School.

Get on a Sleep Schedule

Sleep schedules might sound like something for fussy babies who won’t sleep through the night. But newborns aren’t the only ones who benefit from having a consistent bedtime and wake-up time. Setting a schedule for your sleep helps regulate your internal clock, making it easier to fall asleep at night and wake up feeling rested in the morning. So set up a schedule, set that alarm in your phone, and stick to your sleep schedule—yes, even on the weekends.

Avoid Afternoon Naps

When you’re feeling groggy in the middle of the day, you might be tempted to catch a few Z’s when you have some time to spare. However, this can disrupt that important sleep schedule we just talked about and make it even harder to sleep at night, especially if you’re napping in the late afternoon. Power through the day and hit that pillow on time, and you’ll fall asleep much more easily.

Examine Your Sleep Environment

Is there anything in your environment that makes it more difficult for you to sleep? Look for anything in your room that gives off light or makes noise and either shut it off or cover it up. Keep the room cool (between 60 and 67 degrees) to help you sleep more comfortably.

Avoid Electronics

If you haven’t heard this before, you should avoid using electronics before bed. This can be a difficult adjustment for many to make, as electronics are frequently part of people’s bedtime routines. The blue light emitted by electronics’ screens continues to activate your brain and suppress the release of melatonin (the hormone that induces sleep). So, by using your cell phone as you’re lying in bed, you’re telling your brain to stay awake, then expecting it to switch into sleep mode the moment you shut off the screen. This just doesn’t work, and you’ll probably find yourself tossing and turning for some time after setting your phone down. Instead, trying plugging in your phone somewhere that you can’t reach it from your bed. This will keep you from habitually checking it and has the added bonus of making you get out of bed to shut off your morning alarm—no more over-snoozing!

Get a Bedtime Routine

No, this isn’t just for babies either. Bedtime routines are beneficial for people of all ages because they signal to the body that it’s time to start unwinding and getting ready for sleep. There’s no right or wrong bedtime routine, as long as it’s something to help you unwind, and you follow the routine every night. Here are a few suggestions of what you might want to include in your routine:

  • Reading a book

  • Gentle stretching

  • Meditation

  • Self-massage (perhaps with relaxing essential oils)

  • Listening to soothing music

  • Taking a warm bath

Find something that helps you relax and incorporate it into your routine. If you stick to it, your body will start to recognize these nightly patterns and prepare for sleep before you even crawl into bed.

If you’re interested in learning more about massage and its health benefits (for sleep, stress, and more), contact Cortiva Institute Massage Therapy & Skin Care School about getting your massage therapy certification in King of Prussia, PA.

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