We all spend about a third of our lives in bed, either sleeping or in the quest for sleep. However, that last part, the part about the quest for sleep, dogs many of us far too often. There have been many suggested solutions to fight insomnia, but the fact is that trouble sleeping happens from time to time anyway.
If you’re one of the 30 percent or more of the population who has the occasional problem getting a good night’s sleep, there is one thing you may give a try, though. I don’t promise miracles, but this can help as one tool you can try, if applied routinely. It takes place slowly over the course of five weeks which should make adopting these routines easier to do.
These are bedtime routines, or a set of adopted habits, rituals or whatever you want to call them. Start each about a half an hour to an hour before getting under the sheets. Be patient with yourself and give them a try.
Week 1: Do Some Mindful Meditation Instead of Watching TV
Watching TV, or for that matter, staring at a cell phone, table, computer screen, etc. can have a negative effect on being able to sleep. Flashing screen lighting or watching stressful content such as the news can fight your ability to relax when you need to. As an alternative, keep you screen time to when it’s somewhat lighter outside.
As an alternative to staring at a screen, try the ancient practice of meditation. Doing so for just a few minutes each night can help reduce racing or anxious thoughts, lower stress and improve your mood and concentration.
Week 2: Replace Social Media with Stretching
I already mentioned cutting out screen time just before bed. Well, to be a bit more specific, try quitting scrolling through a social media timeline a lot earlier in the evening. Instead, do some light stretching before climbing under the sheets. Do this a few minutes before commencing on your meditation routine, as mentioned above.
Week 3: Take a Warm Bath Instead of an Afternoon Shot of Coffee
If you’re one of those people who feel the need to drink coffee past lunch time, you may want to cut that out of your routine and replace it with a warm bath, if your schedule allows for it. Naturally, taking a warm bath may not be possible if you need to work, so you may need to save this routine for the weekends.
Week 4: Listen to Soothing Music or Nature Sounds
If you find yourself spending too much time in bed tossing and turning prior to nodding off is usually due to some amount of stress and anxiety. Again, staying away from making bedtime screen time with cell phones and tablets, research shows that listening to soft music or calming nature sounds can go a long way to allowing your mind to relax.
Week 5: Try Some Aromatherapy
The mind is an incredible thing. And it is no secret that your sense of smell plays a huge role in how your mind reacts to external stimuli. It may be a nostalgic effect (whether good or bad) or something else that evokes a range of emotions or memories.
Aromatherapy has been a very popular long time popular tool used in successful bedtime routines. You can use essential oils which may have a calming effect. For great effect, try lavender, bergamot, chamomile, cedar wood or clary sage. One thing to note while adopting all these routines: make sure you practice them at around the same time each night, if possible. Not quite the same thing as muscle memory, but the effect is the same. Another thing to keep in mind is the quality of your bed and bedding. It should be no secret that Vermont Bedrooms can successfully help you in that department. Please feel free to shop in our online store here or to stop by at our brick-and-mortar store, located in Rutland, Vermont.