For sleep-related issues, there are several areas Sleepy Head can be applied to ensure it’s being used most effectively.Dr.Where do you apply Sleepy Head essential oil? If you struggle with sleep despite these measures, it may be time to talk with your health care team. Do some gentle stretches before bed to help you relax.Ĭontinue making adjustments until restless nights become a thing of the past.
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Turn off your electronic devices - including your phone and TV - an hour before bed each night.Keep a written log of your sleep schedule this week.If you're still not getting enough sleep, use these additional suggestions until you get the sleep you need to feel your best each day: Even if you're already sleeping soundly, these tips can help. Avoid spending time in bed frustrated about sleep. When you begin to feel sleepy, head back to bed. This might be reading an uninteresting book, practicing a relaxation technique or focusing on your breath. If you lie in bed stressing about your inability to sleep, get out of bed and do something that will promote relaxation. Experiment with aromatherapy, deep breathing, keeping a gratitude journal or meditation.
Listening to, but not watching, sleep talk-down meditations can help clear your mind before bed. If your busy mind keeps you up at night, try practicing stress management techniques before bed. While stress isn't all bad, it can disrupt your sleep when it turns into worry or anxiety. How you handle stress can significantly affect your ability to fall and stay asleep. Stick to activities that promote relaxation, such as gentle stretching, writing in a journal, reading or meditation. Doing the same thing before bed each night can help prepare your body for rest and condition your brain for sleep. Aim to go to bed and wake up at the same time, both during the week and on the weekends. Just like kids, adults sleep better when they have a bedtime routine. Your core temperature drops during rest, and keeping your room chilly will aid in this natural temperature drop. Before climbing into bed, try lowering your thermostat a few degrees. And don't forget about your pillows, too. Try using a fan or a noise machine to block out unwanted noises.Īdults spend about a third of their lives asleep, so it's worthwhile to invest in bedding that comforts and relaxes you. Noise also can interfere with your ability to sleep. Ban these devices from your bedroom, and create a dark space using blackout shades or an eye mask. Even the light from your computer, TV or other devices might make it more difficult to fall asleep. As a result, it's important to minimize your exposure to light before bedtime. Darkness causes your brain to release melatonin for a calming, sleepy effect. These two environmental factors can affect your quality and quantity of sleep. Take notes about how much you sleep each night, what factors contribute to your sleep, how rested you feel the next morning and how sleepy you feel throughout the day.Īfter observing your sleep patterns for at least one but preferably two weeks, try these five strategies to help improve your sleep: If restless nights have become the norm for you, or you find that your sleep is not refreshing for you, start by observing your sleep patterns. Most adults require seven to eight hours of sleep each night to feel well-rested and energized each day. Many people struggle with sleep - and that's a problem, since sleep plays a crucial role in your health, energy levels and ability to function at your best. What can I do to improve my sleep?ĪNSWER: You're not alone if you have trouble falling asleep or staying asleep.
It would be great to wake up feeling rested and ready for the day. I feel groggy during the day and actively look for opportunities to nap. By the time I get back to sleep, my alarm is set to wake me up. I wake up during the night and get discouraged when I see the clock. I struggle to fall asleep and then stay asleep. DEAR MAYO CLINIC: As I get older, I find I have increasing issues with sleep.
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