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Getting enough sleep is important not only because it helps you feel better during the day, but because it plays a critical role in maintaining your good health.
While a big part of your ability to sleep well has to do with your sleep environment, your own mind may be part of what’s disturbing your rest. Here’s what people say is keeping them up at night:
Turning off your worries and thoughts is essential if you’re going to sleep well. Meditation before bed can help sweep the debris in your mind into a corner. Making your bedroom a worry-free zone allows you to sleep freely. Keep everything that relates to work or stress (like your phone, TV, paperwork, bills, etc.) in a separate room, physically separated from where you sleep.
Getting yourself into a routine where you go to bed at the same time and get up at the same time (even on weekends) will lull your body into the habit of regular sleep. Be very strict with your bedtime. Don’t let yourself get distracted by social media, what’s on TV or work you didn’t get done. When it’s bedtime, just go to bed, no matter what. Soon your body will be on board and you will naturally fall asleep and wake up when you are supposed to.
Since we spend 33% of our lives asleep, improving sleep means improving one-third of your life — not to mention that those benefits carry over to when you’re awake too!
Set up a routine that you can do every night before bed. Make sure you have time to unwind before your bedtime ritual begins. Then follow the same series of steps that lead you from being awake to being asleep every night. For example: lock the doors, turn the dishwasher on, put your pajamas on, wash your face, brush your teeth, pull the blinds, fluff your pillows, turn on gentle music, read a few pages of a book, then turn off the light and gently allow your mind to drift among pleasant thoughts. Doing the same things every single night signals to your body that sleep is coming and helps your body and mind relax so sleep comes easily.
The biggest factor in how well you’re sleeping is your mattress. A mattress that is old or uncomfortable results in aches and pains, tossing and turning, and sleep that is not as restful and restorative as it should be. If you’re not waking up feeling refreshed and relaxed, it’s time to take a look at your mattress and evaluate its condition.
If you’ve ever tried to fall asleep in a place like an airport or a hospital you know that the environment around you has a tremendous impact on how well you’re able to sleep. If you want better sleep, work on making your bedroom welcoming to sleep.
Most people are able to achieve deep, restful sleep once they create a healthy sleep environment and routine. However, there are some situations in which you should seek medical help with your sleep. If you’re sleeping 7 or 8 hours but are still sleepy during the day, have insomnia, find yourself falling asleep during important tasks, wake frequently during the night or you snore, seeing a medical professional can help you get the sleep you need.
Clean sleeping, like clean eating, allows you to achieve good mental and physical health by taking sleep seriously and committing to getting the amount of sleep your body needs, without pills, prescriptions or sleep aids. Naturally adjusting your surroundings and activities allows you to gently slip into sleep each night. Clean sleep can be the key to gentle aging, lowered stress and anxiety, staying slim, and looking and feeling good. Take these steps to achieve clean sleep:
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