Do you have trouble sleeping at night? These tips will help you fall asleep and stay asleep so you can be well rested every morning.
This post is sponsored by Depend® Brand. All opinions and statements are my own.
Most parents talk longingly about the days before kids when they used to routinely get a good night of sleep. Waking up anytime after 6 AM becomes “sleeping in.” It’s true that parenthood definitely impacts your sleeping habits. But we also all know and realize that sleep is important to our physical and emotional well being. According to the U.S. Department of Health and Human Services, sleep affects your quality of life and has been linked to mental health issues like depression.
Establishing sleeping habits, even as an adult, is obviously important to our health. But when you are in a rut of bad sleep, it can be hard to get out. Here are 4 easy habits you can use to help you sleep better.
5 Habits to Help You Sleep Better
Establish a Bedtime Routine: Bedtime routines are not just for kids. Having the same routine every night helps your body know it is time for bed. For me sticking to the same bedtime every night has helped me get a good night’s sleep. Take a bath; use an essential oil or lotion; read a book or listen to music. Just do the same thing every night. And keep it simple! The last thing you need is a complicated bedtime routine.
Write Brain Dump List: One of the hardest things about getting good night of sleep is simply falling asleep. You probably have spent hours awake, trying to sleep because you cannot get your brain to stop working. You need a brain dump list.
Keep a pad of paper near your bed. As part of your bedtime routine simply right down everything on your mind. All the to do for the next day; your schedule; things to remember; even the worries. You will find this helps relax your thoughts and will help your mind get ready to snooze.
Sleep in a Cool Room: Once you have bedtime routine down, make sure that the room you sleep in is comfortable. Most people need a cool room to sleep well. Lower your thermostat a few degrees or open a window at night to get your bedroom on the cool side. Removing a few blankets from your bed can also help cool you off. We switched from a heavy comforter to a lightweight quilt to help provide that cooler environment for optimal sleeping.
Reduce Bathroom Wake Up Calls: One of the biggest disruptions of sleep for someone with incontinence is those nightly wake up calls to use the restroom. They are the worst and make getting a good night of sleep nearly impossible. I tried reducing my liquid intake as it got closer to bedtime, but then you just end up thirsty – and then can’t sleep because you need a drink.
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Get Rid of Technology in the Bedroom: Technology in the bedroom is tricky. I often like to fall asleep watching TV because it relaxes me. And having my phone next to my bed is not really an issue. I simply put the phone on sleep mode from my set bedtime until my preferred wake up time. No phone calls or texts are allowed through during those hours.
But I did find that having a clock in our bedroom stressed me out. I was constantly looking at the clock and thinking about how little sleep I was getting. So we got rid of all clocks in the bedroom. A phone or a TV may cause you to stay awake while the clock does not bother you. Either way, figure out of any technology is getting in the way of sleep and banish it from the bedroom if it does.
Creating good sleep habits like the ones above is the first step in getting consistent sleep. Once you can sleep well, your quality of life should increase so you are a happier you!