GreatFlorida Insurance previously posted an article on the importance of getting adequate sleep. This article will focus on tips that will help you get to sleep and stay asleep throughout the night.
“Forty-five percent of Americans say that poor or insufficient sleep affected their daily activities at least once in the past seven days,” according to the National Sleep Foundation. “Don’t let sleeplessness become the norm for you, hopefully the tips below can help you get a good’s night sleep,” says Dustyn Shroff, Vice President of GreatFlorida Insurance, Florida’s largest independent healthcare insurance agency.
- Stick to a consistent sleep-wake schedule, even on the weekends and holidays. This will help to regulate your body’s circadian rhythm.
- Watch the cocktails. Drinking alcohol will make you sleepy at first but can disrupt your sleep later in the evening.
- Create a bedtime ritual. Marinating a schedule at night will tell your body it is time to wind down. Try a bath or shower, reading, prayer, mediation or just taking deep breaths to ease the transition between wakefulness and drowsiness.
- Create a relaxed environment. Most people sleep better when a room is clutter free, dark, quiet and cool (60-67 degrees). If you sleep with someone, make sure you both have plenty of room. Limit bedtime visits from children and pets. Invest in a comfortable bed, bedding and pillow. Synthetic pillows should be replaced every six months to a year, down pillows every two to five years. Make sure they are consistent with your preferred sleep position.
- Physical activity promotes better sleep. Exercise even performed earlier in the day, helps you fall asleep faster and enjoy deeper sleep.
- Manage your stress and anxiety. If your mind is racing with thoughts and activity try writing it all down before you turn your lights out.
- Make sure your extremities are warm. If your feet are cold, slip on a pair of socks.
- Lavender oil or lavender spray is reported to have calming effects to prepare you for sleep. Prevention reports, researchers have found, lavender slows down the heartbeat and causes muscles to relax.
- Limit liquids, it is good to stay hydrated but drinking too much before bed will keep you up in the bathroom.
- If you are not asleep after 15-20 minutes, don’t stress out. Find a quiet activity to do until you are sleepy. Reading is great, but not if it is a thriller.
If a good night’s sleep is allusive, it is good to check in with your physician to make sure you are not suffering from a sleep disorder.
GreatFlorida Insurance can craft a health insurance policy to suit your budget and lifestyle, give us a call today.
