Lifestyle

7 tips to a better night's sleep

By Marni Dixit July 23, 2015

Let’s face it, all of us have had that one night (or 50) of tossing and turning during the night in hopes of falling to slumber after only to find yourself more awake than you were before.

Facebook, movies, work, checking emails and addictive TV shows (we're looking at you Game Of Thrones) don’t make things much easier. These activities “release ‘excitatory’ brain messengers that are like a cup of coffee to our nervous system and makes it hard to fall asleep,” says health expert Dr. Len Lopez.

SEE ALSO: REVEALED: WHAT SLEEP DEPRIVATION DOES TO YOUR FACE

So if you're having trouble getting some shut eye, these tips should help you get some z's...

1. GO TO BED AT THE SAME TIME EVERY DAY

Try and find the perfect bedtime that suits you by using a sleep app that tracks your sleep patterns.

7 tips to a better night

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2. EAT DAIRY

“The ingredient tryptophan has a natural calming agent that actually relaxes you without medication,” says family psychologist Dr. Fran Walfish.

7 tips to a better night

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3. GET YOUR BODY AT THE RIGHT TEMPERATURE

“Keep your room at 18 degrees celsius, the optimal sleep environment...our bodies will remain ‘thermally neutral,’ meaning they don’t have to do anything to create or shed heat,” says Pete Bils, VP of Sleep Innovation and Clinical Research at Sleep Number.

7 tips to a better night

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4. TAKE A WARM SHOWER OR BATH“Taking a warm shower before bed tricks the body intro thinking it’s warming up…the result is you feel cooler at night” and therefore find it easier to fall asleep at bedtime, says Pete Bils VP of Sleep Innovation and Clinical Research at Sleep Number.

7 tips to a better night

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5. MEDITATE

 

Studies have found that mindfulness meditation helps with insomnia, fatigue and even depression. “When our heads hit the pillow, we tend to go over our day and mentally list what we need to do tomorrow,” says Shari Taylor, PhD, MSN. "Learning to meditate will allow you to learn what it feels like to quiet your mind.”

7 tips to a better night

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6. USE ESSENTIAL OILS

Oils like rosemary and lavender don't just smell nice - they can actually help put you to sleep as well! “The nerve of scent from your nose is called the olfactory nerve and it has a connection to deep areas of your brain, including the limbic system,” says Jose Colon, M.D., MPH, sleep expert and founder of Paradise Sleep. “When one inhales an essential oil molecule, it travels through the nasal passage and eventually to the limbic brain.” The oils increase your deep sleep and will help you fall asleep quicker.

7 tips to a better night

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7. TRY VISUALISATION TECHNIQUES

“Visualization takes us out of a left-brain state of analysis, worry, and thought, and into a right-brain state of openness to sleep,” says Leah K Barison, LMHC. You could picture yourself in a relaxing environment such as the beach or it could be something more symbolic, like what clinical hypnotherapist John McGrail, PhD asks his clients to do, which is visualise a storage bin and 'deposit' their stress and worries before going to sleep.

7 tips to a better night

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This article originally appeared on Bustle.Com.

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