Insomnia has reached epidemic proportions, and the health consequences are extremely serious. From mental disturbances to drowsy driving and auto accidents, nighttime sleeplessness can have deadly daytime repercussions.
If you are spending more time awake than asleep each night, it is time to turn things around. You do not have to resort to over the counter sleeping pills or prescription medications to get a good night's sleep. Here are some simple ways to rest easy in an increasingly restless world.
Focus on Your Breathing
When you are feeling anxious, your breathing comes in short shallow bursts, making it hard to catch your breath, let alone get a good night's sleep. If you want to rest easier and feel better, start by paying attention to your breathing.
When you feel your breathing becoming fast and shallow, focus on slowing it down. Breathe from deep within your body, then turn those short shallow breaths into longer and deeper ones.
Turn Household Chores Into Mindfulness Meditations
Instead of rushing through the dishes so you can watch the news, focus on each dish in its turn. You can even say a little prayer or repeat a calming phrase as you clean off each dish.
If you practice this simple mindfulness exercise, your dishes will be cleaner than ever, and your mind will be at rest and ready for a good night's sleep. You can repeat this simple exercise with any household chore, from vacuuming the rugs and polishing the hardwood floors to cleaning out the garage or even weeding the garden.
Put Yourself on a Media Diet
Watching the news these days is enough to make anyone feel anxious, and it is easy to get overwhelmed. If you feel yourself hyperventilating with every awful news story, it may be time for a media diet.
That does not mean you cannot stay informed; it simply means limiting the amount of media you consume. Instead of scrolling through your newsfeed all the time, read the top stories once or twice a day, then treat yourself to a movie or TV show you will actually enjoy.
Turn Your Bedroom into a Restful Oasis
If you want to put your insomnia to bed, start by creating a restful oasis for your nighttime hours. Sleep environment is a critical component for restful sleep, and it all starts with the bed you sleep on.
If you cannot remember the last time you bought a mattress, yours is probably due for a replacement. With so many options available these days, including convenient, home-shipped mattresses, there has never been a better time to upgrade your sleep experience.
You can make your bedroom environment even more conducive to quality sleep with accessories like blackout shades, comfortable pillows and dimmable light switches. And don't forget about the temperature; turning the thermostat down a bit can make falling asleep and staying asleep easier.
It is not always easy to get a good night's sleep, especially in such a restless world. If you are tossing and turning instead of dreaming and snoring, the tips listed above can help you get the sleep you need and deserve.
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