29
Oct
Natural Ways To Get Better Sleep
As a busy person in the tech industry, it can get frustrating when you feel like getting a good night’s sleep is just not working. Despite going to bed when you should and avoiding late caffeine, you may still feel like you haven’t had a proper reboot.
The good news is that most of the time you don’t need any major changes to your routine or expensive items. Simply developing habits to support your body’s natural sleep cycle will help you get a better sleep. Getting light, being active, managing your stress, eating the right things and having a calm nervous system will all help.
Below are some natural tips to help you get a better sleep. These are particularly helpful if you are someone who spends a lot of time in front of a screen, overthinks or holds tension. We’ll also explain how PainBegone can help you holistically.
Why Getting a Good Night’s Sleep is Difficult
We live in a world where we are always on. Sometimes we get distracted by emails, planning for an hour instead of a quick email after dinner. Or even just because we get a notification, we get drawn back into a problem. Once we get into bed, our brain is still thinking about our deadlines, messages and to-do lists.
Many of us use our devices right up until we lay our head down. This means that our brains are constantly being stimulated, making it harder to relax and get to sleep.
Sleep is actually an active process that helps our brain. It helps organise memories, manage our emotions, repair tissue and restore energy. If you are constantly disturbed during your sleep, you will feel the effects quickly. This will include a lack of concentration, irritability, slower reaction times, increased cravings and a higher sensitivity to pain.
This can be an issue for those in the tech industry. Sitting at a desk for long periods of time can cause tension in your neck, shoulders and back. This causes your nervous system to stay more alert, meaning you won’t get into a deep sleep. It is often best to address the stimulation in your brain and tension in your body.
Get Some Light in the Morning
Our body uses light to help control our circadian rhythm. Exposure to bright light in the morning will tell our bodies it is daytime. As the light starts to fade in the evening, it will be easier for our bodies to increase melatonin (the hormone that helps us feel sleepy).
A great way to improve your sleep is to get some light in the morning within the first hour or so of waking. This doesn’t mean you have to lie in the sun! Simply take a 10-20 minute walk, sit by the window with your coffee or take a morning call outside.
For those of you who spend the majority of your time in a darkly lit home office or start your mornings before the break of dawn, do make sure to light up your place of work in the morning. But in the evenings, stick to lighter lighting.
Think of it like setting your environment variables. In the morning, you are telling your body what time it is. In the evening, you are telling your body it’s time to recover.
Develop a Calming Bedtime Routine
A bedtime routine doesn’t have to be perfect. It will help your nervous system know that your working day is over. Your brain enjoys repetition, so try to do the same thing most nights.
Give yourself at least 30 minutes to one hour before bedtime. Turn off your laptop and keep your mobile phone in a different room. Turn down the lights and engage in something that calms you down. It can be reading a book, light stretching, keeping a diary, taking a bath, or listening to music.
Don’t treat this as another productive time. The key is to reduce your excitement both mentally and physically.
A great way to do this is to turn off your screens, dim the lights and do a calming activity. Only get into bed once you feel sleepy. If you aren’t asleep after around 20 minutes, get up and do something calming in a dimly lit room.
Limit Your Evening Screen Time
For many people, the biggest issue with getting a good night’s sleep is the distraction. Having your phone in reach can mean you feel like you need to check one more thing, which will cause your brain to kick in.
Try to create your own digital sunset. Stop getting any work notifications and social media notifications by setting a time to stop using these apps. Try to keep your devices away from your bed. If you are using your phone as your alarm clock, put it on the opposite side of the room or use a basic alarm clock.
Try to do something different instead of looking at your screen. This can include doing some light stretching, deep breathing, getting your clothes ready for tomorrow or having a quick chat with somebody in your house.
If you have to use any screens, try lowering the brightness and putting them on night mode. Avoid anything that will make you feel emotional. Usually it is best to have an end time.
Use Movement to Release Tension
Getting active is one of the most reliable natural ways to help your sleep. It helps regulate your stress hormones, improves your mood and means your body will want to have restorative rest. You don’t need to do an intense workout; just be consistent.
If you sit at a desk, you will likely be quite stiff. This can cause tightness in your hips, a rounded upper back, a stiff neck and sore shoulders.
Try to stay active during the day. Try standing up frequently, walking during phone calls, stretching the chest and hips, and taking a brief walk after meals. At night, try to engage in relaxation exercises like yoga, mobility exercises, or even just a leisurely walk.
Qi Gong can be a perfect solution for you. PainBegone offers online Qi Gong classes that will help you find balance, become more mobile, decrease stress levels and enhance your well-being. If you have been spending too much time working on the screen trying to solve problems, this meditative exercise is going to make you feel relaxed.
Calming Your Nervous System
Often issues occur before bedtime. If your nervous system has been on high alert all day, it may not know how to relax.
It is one of the most efficient means of putting your body into a state of relaxation. The key is longer and deeper breaths. You must try to breathe in through your nose for a few seconds and then exhale slowly.
Progressive muscle relaxation is another technique of relaxation. What you need to do is start with one muscle in your body (for example, toes) and tense it for a few seconds. Then, you will have to release it. You can go through your body and relax your legs, stomach, shoulders, jaw, and facial muscles.
You can also stop yourself from getting stuck in circles by journaling, meditating, praying, or making a checklist of things to do tomorrow.
Support Sleep Through Food and Timing
Your diet can affect your sleep. Eating a heavy meal late in the evening can cause discomfort, reflux, and digestion issues. However, eating on an empty stomach can cause difficulty relaxing.
A good balanced meal 2 hours before bedtime is ideal. If you are hungry, have a healthy light snack. A cup of herbal tea, yoghurt, banana or a small handful of nuts will help.
Caffeine can stay in your system for hours and affects everyone differently. If you are struggling to sleep, then try to have your last cup of coffee/energy drink earlier in the day. Many people find that cutting out caffeine by early afternoon makes a difference.
Alcohol is a common cause. Whilst you may feel like you want to sleep, you could end up with interrupted sleep throughout the night. Often, making changes to reduce your alcohol intake in the evening can help you to feel better when you wake up.
Create a Restful Environment
Your bedroom should be a place to rest. It doesn’t need to be fancy but should be cool, dark and quiet. Avoid having any work-related items.
Try to avoid having any work-related items in your bedroom. Having your laptop on your nightstand, messages, and a bright screen can subconsciously keep your brain in work mode. Having a good pillow, breathable bedding and a mattress that won’t cause any pain will really help improve your sleep.
If you often wake up with neck or back pain, look at your sleeping set-up and tension throughout the day. Pain and sleep are linked. If you are in pain, it will disrupt your sleep. If you aren’t sleeping well, your pain will feel worse.
PainBegone can help you holistically. We provide Qi Gong, natural pain relief, personal health coaching, balancing your energy, sound and vibrational therapy and lifestyle and happiness coaching. The key here is to help you design a personalised health program for yourself that utilises ancient practices based on contemporary health theories to help you alleviate your pain, increase your energy levels, and improve your sleep.
These health programs are designed to assist you in relaxing and improving your health status. If you are suffering from chronic pain or even possible symptoms of sleep disorders, please see your physician.
Wake Up Feeling Refreshed
Many factors can affect your feeling of freshness when waking up in the morning. These can include your quality of sleep, level of stress, level of comfort and waking process.
Try to wake up with the help of some sunlight, a glass of water and by avoiding checking your emails at once. Give yourself some time to wake up. Do a bit of stretching or walking.
Improving your sleep isn’t about finding one solution. By creating a day that will help you sleep well, you’ll be setting yourself up for success. This includes having light in the morning, being active, managing your stress, having a calming bedtime routine and creating a bedroom that will help you recover. If you are suffering from pain, tension or stress, PainBegone’s holistic services can be a great addition to your overall plan.
By supporting your body and mind consistently, you’ll no longer feel like you’re lucky to wake up feeling refreshed; it will become natural.
