The life of a spoonie is an ever-changing, nonstop rollercoaster of exhaustion. You spend all day yearning for sleep and all night battling to succumb to it. What can you do when the painsomnia hits and you’re at your wits end? Take a deep breath, step away from the sleeping pills that leave you feeling like a zombie, and get ready for some restful sleep. Here are 5 tips to improve your quality of sleep.
There’s an undeniable connection between your sleep and your environment. Be sure that you’re fully prepared to rest when bedtime comes around. Set the right atmosphere to let your mind and body know that it’s time to power down. Make sure the thermostat is at a comfortable temperature, your room is dark, and you’re free of distractions.
Invest in quality men or womens sleepwear. It’s key to have breathable, soft pajamas to wear to bed so you’re not awoken by a twisted shirt or a pool of sweat. The same goes for your bedding — if you run hot, get cooling sheets. If you have poor circulation, try a foot warmer at the base of your bed. These small steps can make a huge impact.
Be Gone Blue Lights
Your body’s circadian rhythm is highly in tune with your surroundings. It bases day and night off of the light it’s exposed to. When you lie in bed scrolling through social media, you’re actually telling your brain it’s time to be awake. Your rhythm can’t tell the difference between blue light and the sunlight.
Put the devices and screens away at least a full hour before attempting sleep. Keep the room as dark as possible to let your mind and body know it’s time for bed. Do your best to keep a set schedule of getting into bed and waking up in the morning. It can be tempting to sleep in on your days off, but it’s better for your body to keep a schedule. If you’re still tired later in the day, take a power nap.
Try some naturally-based remedies in place of habit-forming sleeping pills. Cannabidiol, a compound found in hemp plants, has shown positive results on not only falling asleep but staying asleep.
The best CBD cigarettes are made with high-quality ingredients and low THC levels. This means they can provide you with a calming sensation and improved sleep without the feeling of being high. CBD hemp cigarettes are also a great option for those who enjoy the sensation of smoking but don’t want the negative effects of tobacco.
Work Hard Sleep Hard
One of the best ways to improve your sleep quality is by implementing an exercise routine. While it can be difficult to pursue a fitness journey in the world of chronic health issues, it’s not impossible. A steady routine of activity can actually reduce inflammation and increase circulation.
Find low-impact workouts that suit your needs; yoga, water-based activities, even sitting exercises are a great start. Take baby steps to get your body in a habit of consistent movement and watch your sleep improve one night at a time.
Diet for Dozing
Your daily diet plays a huge role in your sleep. When you consume high levels of sugar and caffeine, your body requires a longer period of time to come off of the increased energy. You might be surprised to learn that many healthy foods actually contain high levels of sugar, including certain fruits and protein bars.
Document what you eat throughout the day, and see what your sleep looks like based on your meals. This log can become a do’s and don’ts list of what triggers your insomnia and what aids in restorative sleep.
To read more on topics like this, check out the Lifestyle category