Sleep Stealers

If you want to use lighting to your advantage, a good way to go about it is by dimming down during the couple of hours that lead up to your bedtime. Switch off bright halogen or fluorescent bulbs and go for dim lamps for the bedroom and living areas instead. Installing a dimmer switch or utilizing lamps with smart light bulbs can be particularly beneficial. Use bulbs that elicicit some form of softness or warmth. Kelvins under 3000 work great. Lower Kelvin temperatures are rather yellower and thus dimmer, whereas higher Kelvin temperatures tend to be bluer and brighter making them less ideal for great sleep. Opt for lumens below 450. Lower lumens tend to be dimmer and as such better for evenings. Higher lumens, however, are better for workspaces

In between work, money, family, relationships, busy schedules and all those other things you have to constantly think about, you might get caught up and all you need is a peaceful night’s sleep. Those with higher levels of stress have been reported to experience less overall sleep with most cases of insomnia. Failing to get enough sleep can also cause stress, which could also contribute to disrupted sleep cycles. As far as possible, try to keep off from stress and maintain a regular sleeping pattern. There could never be any better way to sleep than knowing that you have nothing else to worry about. After all, sleeping is one of the best ways you can run away from your troubles.

6. Set Aside a Time to Steam Off

If you’re stressed out by such things as your commute or work, consider setting aside a couple of minutes to release this tension when you get home. Designating a time for your stresses and worries can demarcate a busy day from a relaxing night by clearing your mind completely. It can be made of everything from zoning out to cool, relaxing music, jotting down a few things on your journal, a random walk with a friend to a 15-mitute treadmill jog. Basically, it has to be anything that will allow you process your day, wind down and just clear out the thoughts that may be stirring around.

Maintain Short

A couple to try before bed to promote relaxation include: Deep Breathing – Get comfortable. Take a normal breath, then inhale deeply through your nose, letting your diaphragm fully expand. Breath out slowly. Repeat five to ten times. 4-7-8 Breath – Exhale, then inhale through your nose counting to four. Hold your breath for seven counts. Exhale completely through your mouth for eight counts. Repeat three more times. Equal Breathing – Inhale through the nose for four counts, then exhale through the nose for four counts. Continue as long as needed. Engage Your Imagination For people who tend to ruminate, dwell on responsibilities or otherwise find their minds racing at night, one habit that may help is guided imagery (also called guided visualization). Guided imagery involves following prompts to imagine a scene and experience it, drawing your thoughts outside of yourself and focusing on calmness and relaxation. It can be practiced with a therapist, or there are also many free audio tracks, videos and apps online that can guide you through it. Meditate or Pray Another source of stress reduction and relaxation can come from meditation practice and prayer, depending on what works best for you. Meditation can take several different forms, from guided practices to quiet contemplation. Mindfulness has been proven in studies to help with insomnia and sleep, and many people