Then check this out. The team at Medical news Today just posted an article with 21 tips and tricks for improving your sleep quality.
Poor sleep has been linked to mental health conditions like depression, to reduced immune function, to weight gain, and to reduced healing capacity.
The thing I have done lately that’s made a big difference is I bought a pair of blue light blocking glasses. They were relatively inexpensive ($60-70) and I think they have really helped reduce the effect of TV or other devices at night. I got mine from Swanwick but there are lots of other options.
Here is the link to the Medical News Today article. My favourite 3 tips are:
15. Try breathing exercises
Breathing exercises are a very popular relaxation technique. Practicing deep breathing or doing specific patterns of breathing can help people de-stress and take their mind off anxious thoughts. This can be a powerful tool for getting to sleep.
A common option is 4-7-8 breathing. This involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This type of deep, rhythmic breathing is relaxing and can promote sleep.
11. Get the room temperature right
Being too hot or too cold can have a significant impact on a person’s ability to sleep.
The temperature at which people feel the most comfortable varies, so it is important to experiment with different temperatures.
However, the National Sleep Foundation recommend a bedroom temperature of 60–67°F (16–19ºC) to promote sleep.
2. Keep the lights off
Cues such as light also influence the circadian rhythm, which helps the brain and body judge when it is nighttime. Keeping the room as dark as possible when going to bed might help bring on sleep.
