We have all gone through the hassle and distress of tossing and turning before falling asleep – three hours later! Sometimes, you just feel restless. You know your eyes want to close and fall asleep, but you just cannot understand what the problem is. You tend to stay up late, contemplate and well – overthink things which lead to anxiety. It happens more than once or twice for some of us, too.
Going to bed is easy, it’s falling asleep that has your nerves all over the place. As providers of Personal Care Services in Scottsdale, Arizona, let us share with you these tips to get a good shut-eye at night:
- Drink water
Drink two glasses of water to calm your nerves. Sometimes, you feel too bloated that you find it hard to breathe. And, it has been hours since your last meal! Drink these two glasses of water and feel your body loosen up with the hydration.
Do some stretching. It is difficult to fall asleep when our bodies cannot find the comfort. Sit up, stretch your legs. Stand up, and stretch your arms. Wiggle your body. Stretch your muscles! Stretching your muscles would loosen the tight muscles that are keeping you from feeling comfortable.
Keep all your things from the bed and on the table. Keep the books and pens on the table. Make sure you only have your pillows on the bed when you sleep. It gives you more space to stretch and find the position you are most comfortable with.
- Breathing exercise
Close your eyes, breathe in – hold it, then breathe out. Do these for a while until you feel your breathing is at an almost calm state. Keep doing it for a while until your nerves settle down as well.
- Dim room
When the lights are on and being too bright, it makes you lose that calm feeling of the night time. Your brain perceives it as daytime. Dim your lights to lowness that your eyes would not be affected by it. It’s better if you turn it off and let the natural light of the night fill your room. This is better for your sleep.
- Avoid doing things in bed
Avoid doing work or school work on the bed. Avoid studying on the bed. Avoid doing activities you do when you are awake on the bed. The brain is convinced that the bed is somewhere you can do anything – anything but sleep. The brain will stop perceiving the bed as your resting place, therefore not helping you sleep right away when you are on the bed.
Make a schedule for sleeping. It helps that you have a specific time for bed so your body clock can adjust to it. Follow your sleep schedule from time to time so your body knows when it is time to snooze.
Our Caregivers in Arizona are skilled professionals who can assist you in activities that may keep you from achieving quality sleep. Learn more about our services at Home With Help. Contact us.