Are you tossing and turning all night long? The seasons are changing and we are heading into colder weather, aka the sick season. Sleep is more important this time of year so that your body can receive the proper rest and rejuvenation it needs to stay healthy. Without sufficient sleep, your risk for diseases increases. We picked up some sleep tips and tricks (even a playlist) from MyHealthNewsDaily and DailyMail to help keep you well rested.
1. Pay attention to what you eat and drink
Limit what you eat and drink before you go to bed, this will limit bathroom trips in the middle of the night. Also, avoid alcohol, caffeine, and nicotine. Alcohol might give the feeling of sleepiness but will cause problems later in the night. Caffeine and nicotine are stimulants and their affects take hours to wear off. The affects of caffeine can even take up to 6 hours to wear off!
2. Establish a bedtime ritual & just relaxing
Create a bedtime ritual that will help ease you into a good night’s rest. Research advises people to avoid watching TV, using your computer, and using any other electronics as part of their bedtime rituals because they can affect sleep. Instead try reading, listening to relaxing music, or stretches to ease the body into a relaxing state.
3. Get comfortable & set mood
Make sure that your bedroom is set up for sleeping. A cool, dark, and quiet environment is ideal for sleeping. Your mattress, pillow, and other bedding can play a role in your night’s sleep. Make sure that they are comfortable to you.
4. Manage Stress
We have all been there before, trying to fall asleep after a stressful day. It becomes hard to turn off your brain and just relax. There are a few things that you can do to try and help clear your mind. Keep a notepad next to your bed so if you have any thoughts that pop into your mind jot them down. You can look at them in the morning and deal with them then. Another thing that might help is an “Unwind Playlist”. DailyMail created a playlist of the most relaxing songs and we have included it below.
Top Tracks to Unwind via DailyMail
• Marconi Union – Weightless*
• Airstream – Electra
• DJ Shah – Mellomaniac (Chill Out Mix)
• Enya – Watermark
• Coldplay – Strawberry Swing
• Barcelona – Please Don’t Go
• All Saints – Pure Shores
• Adele – Someone Like You
• Mozart – Canzonetta Sull’aria
• Cafe Del Mar – We Can Fly
* This song has been scientifically proven to be the most relaxing song ever. Study says song was more relaxing than a massage, walk or cup of tea.
Click here to have a listen or you can watch below. **Warning** do not listen to while driving.