THIS IS NOT LETTING YOU SLEEP LIKE A BABY – Advanced Sleeping Techniques
Deep Breathing: Inhale slowly and deeply, hold for a few seconds, then exhale slowly.
1. How to Fall Asleep Fast: 7 Expert-Recommended Strategies – National Council on Aging
www.ncoa.org
Progressive Muscle Relaxation: Tense and relax different muscle groups in your body. 1. Progressive Muscle Relaxation – Whole Health Library – VA.gov
www.va.gov
Meditation: Focus on your breath or a mantra to calm your mind. 1. Meditation and Mindfulness: Effectiveness and Safety | NCCIH
www.nccih.nih.gov
Visualization: Imagine a peaceful scene or activity. 1. Relaxation Exercise: Visualization – Veterans Employment Toolkit – VA.gov
www.va.gov
Environmental Factors:
Create a Sleep-Conducive Environment: Ensure your bedroom is dark, quiet, and cool. 1. Bedroom Environment: What Elements Are Important? – Sleep Foundation
www.sleepfoundation.org
Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time each day. 1. Sleep tips: 6 steps to better sleep – Mayo Clinic
www.mayoclinic.org
Limit Screen Time Before Bed: The blue light emitted by electronic devices can interfere with sleep. 1. Does the Light From a Screen Make it Hard to Sleep? (for Teens) | Nemours KidsHealth
kidshealth.org
Lifestyle Changes:
Avoid Stimulants: Limit caffeine and alcohol intake, especially close to bedtime. 1. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed
jcsm.aasm.org
Manage Stress: Practice stress-reduction techniques like yoga or exercise. 1. Stress relievers: Tips to tame stress – Mayo Clinic
www.mayoclinic.org
Regular Exercise: Engage in physical activity during the day, but avoid intense workouts close to bedtime. 1. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis – PubMed
pubmed.ncbi.nlm.nih.gov
Watch Your Diet: Avoid heavy meals close to bedtime, and stay hydrated throughout the day. 1. What’s the best diet for healthy sleep? A nutritional epidemiologist explains what food choices will help you get more restful Z’s
sph.umich.edu
Other Techniques:
White Noise: Use a fan or white noise machine to mask unwanted sounds. 1. How to Use White Noise for Sleep – Sleep Doctor
sleepdoctor.com
Aromatherapy: Diffuse essential oils like lavender or chamomile for relaxation. 1. Aromatherapy: Do Essential Oils Really Work? – Johns Hopkins Medicine
www.hopkinsmedicine.org
Acupressure: Apply gentle pressure to specific points on your body. 1. Tools to Help with Sleep: Acupressure | Children’s Hospital of Philadelphia
www.chop.edu
Remember: Consistency is key. By incorporating these techniques into your daily routine, you can improve your sleep quality and overall well-being