Insomnia. Stress. Work. School. Children. Pets. Friend outings. Family gatherings. Driving everywhere. Shopping. Appointment after appointment after appointment. With days full of a never-ending task list, how does anyone sleep a full 8 hours a night without interruption every single night??
Getting a full night’s sleep is sometimes impossible, and that list doesn’t even mention if your body is in pain. If your sleep is of low quality or you’re not getting enough, it can interfere with your health. The Centers for Disease Control (CDC) says, “Insufficient sleep is associated with a number of chronic diseases and conditions – such as diabetes, cardiovascular disease, obesity, and depression – which threaten our nation’s health.”
Sleep Awareness Week (March 11-17, 2018) this year is also Spring Break for the students in Fort Collins, which is perfect timing for you to get more sleep this week! This gives us an opportunity to leave insufficient sleep behind and get back to the quality sleep that is so vital to our health and wellness. Here are 3 ways you can start getting on track to better sleep habits.
Say goodbye to technology – well before bedtime.
Tablets, smartphones, TVs in the bedroom, laptops, and whole computer systems have crept into so many people’s bedrooms. Merely the presence of a device can affect a good nights’ rest. The Sleep Foundation has said, “Living in our 24/7 society, there is a loss of the evening reduction in light that has traditionally cued our brains to ‘wind down’ for sleep.” When there is less light around, usually cued by the sun going down and insufficient light, your pineal gland secretes melatonin, which helps your body relax and get ready for rest.
If you’re having issues with sleep, and you have devices in your bedroom, here’s one piece of advice: Turn them off! Better yet–turn them off and keep them in another room. Nix the TV, tablet, laptop, and whatever else has found its way into your resting space. Break the habit and allow yourself to relax on a deep level.
Establish a routine that is calming and relaxing.
Creating healthy habits goes a long way for humans, as we are habitual creatures. As children, we are conquered by our desires, and as adults, we are overpowered by our habits. Establishing an ending day routine can greatly impact the quality of your sleep. Finish the day with warm bath or shower, a cup of tea, cool the temperature in your room, and shut off the lights. Establishing a routine triggers a natural response that tells the body, “It’s time for bed.”
Massage. Massage. Massage.
- Digestive disorders
- Myofascial pain syndrome
- Paresthesias and nerve pain
- Soft tissue strains or injuries
- Sports injuries
- Temporomandibular joint pain (TMJ)
Massage can not only increase relaxation and lower your fatigue, but it can reduce pain and improve your quality of sleep. Which can also help restore your sleep pattern. Our need for sleep has dramatically increased with more technology available and busier schedules. Massage is a great way to fulfill that need.