Good sleep is elusive for far too many. In fact, many groggy-eyed people can’t recall what good sleep even feels like. So how can you resurrect the feeling so you’re inspired to take steps for a good night’s sleep?
Go back, way back, to what you felt as a child, when sleep wasn’t something you evaluated or craved. You just did it! Sure, there were nightmares here and there and trips to mom and dad’s bed. But aside from that, can you recall an inkling of that feeling of falling asleep easily and bouncing out of bed in the morning?
So, tell me, how long has it been since you’ve woken feeling refreshed and energized? Do you need a coffee or nap to get you through the day? How often would you awake naturally and avoid feeling moody? Do you often wake up with a dry sore mouth or throat? If you answered ‘yes’ then chances are you’re not getting the zzzs your body craves and needs!
Maybe, just maybe you’re so busy before going to bed that you’re not giving yourself the transitional time and routine to segue from your busy day to tranquil sleep. And herein is the challenge. If you really want to sleep well and experience the unencumbered sleep of your childhood, you’re going to have to commit to some habit and behavior changes.
While sustainable sleep improvement doesn’t happen overnight, here are some strategies that show swift shifts to let you experience what good sleep feels like.
- Tune out from technology about one hour before bedtime to prevent blue light exposure, which suppresses melatonin the sleep hormone.
- Prioritize a sufficient amount of sleep time (7-9 hours for adults) and establish a consistent wake time (7 days/week). It’s the single-most important cue for setting your internal biological clock.
- Breathe through your nose at night, especially if you snore or suffer from nasal congestion. An option to try is Mute, a small device that gently inserts inside your nose, opening up your nasal airway (mutesnoring.com).
- Do not look at the clock if you awaken during the night. This stimulates the brain as you start counting the hours of remaining sleep and thinking about the day ahead.
Short of having a snoring spouse or an undiagnosed sleep disorder, adhering to these tips should make good sleep a reality and not a far-fetched dream.