According to the National Center for Health Statistics, more than 60 million Americans suffer from persistent insomnia, or the inability to sleep.
The healing benefits of sleep cannot be overstated. There are numerous demands on our body and brain while we are awake. These demands decrease dramatically when we sleep.
Sleep restores our bodies triggering the release of hormonal levels, regrows tissues and repair our blood vessels. White blood cells are created during sleep empowering us to fight harmful substances.
Our breathing slows, the heart takes a break, and our blood pressure drops during sleep. Inflammation in the body can be reduced during this time.
A lack of sleep can lead to depression, high blood pressure, decrease in cognitive ability, obesity and host of other physical and mental illnesses.
The following tips and resources can help you achieve a good night’s sleep.
Set a schedule for sleep. Establish and stick to your bedtime! For most people, 10 pm to 11 pm is a good time to begin sleeping to awake refreshed between 6 am and 7 am the next day. Try to get at least 8 hours of sleep every night. If you’re still struggling, reach out to a sleep specialist.
Prepare for sleep with a bedtime routine.
- Take a long bath or hot shower.
- Drink a calming tea like chamomile.
- Inhale lavender for its sedative properties.
- Play a relaxing white noise video like the ocean sounds or rain sounds provided below.
- Do deep breathing exercises
- Journal before you go to bed and finish off with a guided meditation.
Control your environment. Practice sensory deprivation by limiting external stimuli so your body can rest deeply.
- Tidy your sleeping space.
- Turn off the lights (and the TV).
- Keep the temperature comfortable in the low to mid 70s.
- Shut off the laptops.
- Put away the phones.
Go to Sleep!
