Troubled Sleep Lately 5 Ways to Reset Your Schedule

Most people go through periods of uneasy sleep, which can occur for many reasons, like illness, anxiety, or a new environment. Instead of giving up and counting sheep, here are some practical things you can do to get your sleep pattern back on a regular schedule.

As creatures of habit, doing the same things consistently can help to prepare our minds and bodies for a certain time or task. Bedtime routines can influence us, albeit unconsciously, to mentally and physically prepare to sleep. Turning off electronic devices, including the television, an hour or so before bedtime can help the mind to calm down and switch gears to a more relaxed state. Brushing your teeth and taking a shower remind you to put daily concerns aside and focus on rest.

This may be a good time to shop for a new mattress, such as one from Dreamland, for your bed to ensure nightly comfort. With many different mattresses to choose from, find one that meets your physical relaxation needs. Install room darkening blinds in the windows. If possible, keep your pets out of the bedroom so their nocturnal or dawn movements won’t disrupt your sleep.

Avoid eating heavy meals in the evening, specifically spicy or greasy foods, as these sometimes cause indigestion that can keep you awake. Caffeine and sugary treats should be enjoyed during the day, not at night. Aim for five or more fruits and vegetables each day to sustain balanced nutrition that may help you sleep better, unless your doctor recommends otherwise. Bananas or milk can help calm your body if you are having trouble sleeping.

With your doctor’s permission, exercise three to five days per week, about thirty minutes each time. Even basic walking can be helpful, or do something you enjoy, like swimming, biking, or jogging. Exercise helps to adjust the bodies hormones and functions as well as utilizing energy produced by food. People who get regular exercise often sleep well at night.

Studies show that safe, daily doses of about fifteen minutes of sunshine can help you rest well at night. Sunshine enables the body to produce serotonin, a hormone that makes you feel good and contributes to relaxing sleep. Morning sunshine is often recommended by experts but avoid too much sun exposure or being in the sun during peak times in order to protect yourself against skin cancer.

If you are struggling to get good sleep, consider these tips. Consult your doctor about possible medical causes and ask about the above suggestions.