How to Sleep Again After Losing Your Loved One

There is no loss that compares to losing someone you love. No preparation can make you completely ready for it, and it affects every aspect of life including sleep. While nothing can replace the feeling of having your beloved next to you at night, there are ways you can improve the quality of sleep you get and thereby improve your overall wellbeing. Here are some suggestions to help you through this difficult time.

Don’t Stay Still

While there are no instant cures for losing sleep after a loved one’s passing, there are ways you can take care of yourself even in your darkest moments. Nurture yourself by engaging in physical activity. Go for a long run in the morning, take your dog for a walk during a break from work, or take a class at your local gym in the evening.

At times it can seem impossible to do almost anything when grieving, but it’s important for both your mental and physical health to stay active. To best support healthy sleep habits, Healthline recommends engaging in light to moderate exercise between 60–90 minutes before bed. They suggest exercises that include yoga, stretching, walking or swimming, and light weightlifting.

Make the Best Sleep Environment

It is important to know the difference between gadgets that will assist you in falling asleep and things that are simply a waste of money. While there are plenty of apps designed to help you rest, Nuvanna says it’s wise to rid your sleeping space of unnecessary electronics. The blue light from the screens on your phone, tablet, or electronic reader can inhibit your body from producing melatonin.

If your mattress is around 10 years old, it may be negatively affecting your sleep and time to get a new one. When purchasing a mattress, consider your sleep position, as this will affect what material you need and how firm it should be. Back sleepers need a firm bed while stomach sleepers require different support to keep from sinking.

Learn Calming Techniques

If you struggle to calm your mind at night, sleeping will be difficult. Fortunately, there are relaxation exercises you can do to help you let go of thoughts while in bed. One such technique is to focus on deep breathing. As you breathe in, feel the air entering your lungs and try to picture it moving through your body.

Progressive relaxation is another great way to distract your mind and let your body unwind naturally, according to Psychology Today. Focus on one area of your body at a time and intentionally relax it, slowly progressing until your whole body is relaxed. If you need something more tangible, however, you could try taking a bath at the end of your day. Use bath bombs, essential oils, or bath salts to help you experience deep relaxation.

Honor Their Memory with a Nonprofit

One profound way you can honor the departed while also giving yourself something positive to focus on is to create a nonprofit in your loved one’s honor. Formation services can help you through the process of setting things up, and it can be an invaluable step on the road to making peace with your loss. If you’re not sure how to get started, there are helpful guides available that lay out the process and everything it entails. Just remember that starting a nonprofit—even a small one—requires a lot of hard work.

Eat for Sleep

What you eat and drink can also affect how well you sleep at night. If you find yourself agitated or restless in the evenings, drinking caffeine or alcohol may only make this worse. Both drinks cannot only prevent you from falling asleep but may also interfere with your ability to remain asleep. Be mindful of when you consume caffeine or alcohol relative to your bedtime.

There are many foods that can help improve your sleep, but there are also foods that can make sleep more difficult. Try to avoid foods that are high in acidity, sugar, and fat. Acid can upset your stomach when you lie down, and fatty foods can increase your stomach’s production of acid. Foods heavy in protein can take a long time to digest, which can also keep you awake. Lastly, avoid foods that act as a diuretic. If you have to get up several times during the night to use the bathroom, you are not getting adequate rest.

If you’ve recently lost a loved one, you may be experiencing difficulty sleeping. This can exacerbate the stress you may already be feeling. While there is no instant solution for troubled sleep, these tips will help you ensure that you’re taking the necessary steps to prioritize healthy sleep during this difficult time.

At The Zinnia Practice, I provide counseling in the Temecula, Murrieta area. I also provide online counseling for high achieving women and couples throughout California and Texas. When you’re in therapy with me, you can be yourself-laugh, cry and let your guard down. I only take on a handful of clients at a time, which means that when we work together, you get individualized therapy services.

Let’s get you to your place of calm and confidence as quickly as possible.

For the Christian woman who wants to integrate scripture into our counseling sessions, I provide Christian counseling or Christian therapy in Murrieta and online.

For more information, please visit my website or contact me today!

8 Ways to Make Your Bedroom More Conducive to Sleep

Below is a guest post from Cheryl Conklin of Wellness Central.

Important studies have shown that getting enough sleep can improve mood and positively influence mental health. What’s more, sleep deprivation can actually exacerbate mental health struggles. That said, getting enough quality sleep can be difficult. Here are a few ways you can make your bedroom a more conducive space for sleep.

 If you’re having difficulty sleeping, The Zinnia Practice offers therapy for high achieving women with anxiety and insomnia. Book a free 15-minute consultation today. 

Woman sleeping. Photo via pexels

1. Get some blackout curtains

Data from the Institute for Cancer Research shows that having too much light in your room is associated with a number of negative health effects, including weight problems and problems with regulating your body’s internal clock. Sleeping in a dark room will help your body identify when it’s time to rest. You can find blackout curtains online or at your local furniture stores. They’re relatively easy to install and can help you stay asleep.

2. Reduce external noise

If you can’t control all of the external noises or sounds in the area that you’re sleeping, consider using a white noise machine. A white noise machine basically sends out a constant stream of low volume noise that can mask other distracting sounds in the background. You can also reduce noise by using ear plugs, although earplugs can cause buildup. Fans are also an effective way of adding white noise.

3. Modify the temperature

Your body temperature naturally drops when you sleep. Some scientists think that this small drop in temperature is the way that your body syncs up its circadian rhythms and helps you get quality rest. Modifying your bedroom temperature can help with this as well. Try making your room slightly colder. Don’t make it too cold that you can’t fall asleep, but make it cool enough that you’ll be able to fall asleep comfortably.

4. Check your mattress

If your mattress is more than 10 years old, it’s likely to be pretty well worn and, unfortunately, a worn-out mattress may not provide your body the support it needs. If you aren’t getting good enough support while you sleep, the sleep you are getting won’t be of high quality. If you need to upgrade your mattress, the options can feel overwhelming. Narrow down your choices by focusing on your sleeping position and body type (two important considerations when choosing the best mattress), and then pair that with honest online reviews of popular brands. 

5. Only use bedroom for sleep

If you use your bedroom for a lot of tasks, it can be a lot harder to easily fall asleep. Try not to use your bed for working on your computer. The same goes for looking at your cell phone, reading and other mind-stimulating activities. If you only sleep in your bed, your body will more readily associate sleep with the bed and start getting drowsier. The results may not be immediate, but they will come and make it easier for you to get more sleep.

6. Plan relaxing nighttime activities

Sleep problems or disorders are often associated with stress and anxiety, which is exactly why finding relaxing ways to unwind is so important for your sleep health. Try doing a relaxing sleep routine at least an hour before bed. This can involve brushing your teeth, washing your face, and engaging in relaxing media that will help you fall asleep. Other relaxing activities include reading a slightly boring book, meditating and listening to relaxing music.

7. Get a weighted blanket

Using a weighted blanket has been shown to help some people with mood disorders or chronic sleep problems to relax and finally get the restorative kind of rest they want. Weighted blankets aren’t necessarily as hot as other heavy blankets, which can help you at any time of the year. They’re especially useful in combination with lowering your bedroom temperature. While they may be a little pricier upfront, they are well worth the investment.

8. Keep your bedroom organized

Believe it or not, clutter and disorganization can cause you to experience an increase in stress and anxiety, which, in turn, can lead to frustration and anger. So, do your best to keep your bedroom as clutter- and chaos-free as possible. Not only can a tidy house reduce those feelings of stress and anxiety, but it can help eliminate any “negative energy” all that clutter may have trapped in the process.

A report on sleep from Harvard Medical School says that 50-80 percent of people who have psychiatric conditions also struggle from a chronic sleep disorder. Finding good ways to deal with sleep problems can increase your cognition, help deal with mental health problems, and improve overall well-being. Make it a priority to make sleep come more easily. This will improve your sleep quality, as well as your mental health. Good sleep is just as important as eating healthy and exercise.

Home remedies for insomnia: Create a sleep supporting bedroom

If you struggle with insomnia, chances are that falling asleep is an entire nightmare for you. So here is how you can prepare your bedroom so that you can actually sleep. 

When you begin this process, think about the spa. Spas are designed to feel relaxing and comforting. While your bedroom doesn’t necessarily have to be a spa, it’s important to incorporate some of the qualities of a spa- for a relaxing vibe. It is possible to get great sleep even if you have struggled with insomnia for years.

Think about your five senses.

When you set up your bedroom, it doesn’t have to cost a lot of money, and it doesn’t have to take a whole lot of your time. It just has to engage your 5 senses.

Let’s start with your sense of sight.

Have you ever been to a cluttered spa ? Of course not. Simply walk into your bedroom and look around. Just kind of look around and tidy up a little bit because when there’s stuff everywhere it is going to affect your ability to sleep. This is especially true for those people whose thoughts are constantly racing.

Are the colors on your wall inviting? Or does it just kind of feel blah? Think of soothing neutral colors- or if you’re someone who likes a little pop of color on your walls (as long as that won’t affect your sleep)-that’s fine too. You won’t cure insomnia Ian one day, but it is possible to beat insomnia and the anxiety that comes with it.

Invest In Some Blackout Curtains

Black out curtains at night are also important to keep light out. You want things to be calm, so invest in some blackout curtains or close your blinds in the evening, so that your room doesn’t have a lot of light flowing in. Light is important because your body is naturally designed to wake up and get ready for the day when it sees sunlight. This could help you get rid of insomnia quickly.

Sense of Smell

What does your bedroom smell like? Is it inviting? Is it relaxing? Is it soothing? Or is it just kind of blah and funky? I am a big fan of diffusers and candles. I like to keep things pretty natural so I’m not a big fan of sprays- but just do whatever works best for you.

Use relaxing scents

Some scents that help to induce sleep are lavender, cedarwood, ylang ylang, chamomile and clary sage. Invest in some candles or some essential oils.

Air out your bedroom for better sleep

If you’re sensitive to smells, just make sure you air out your bedroom during the day so that your bedroom doesn’t have that bodily, funky smell at night. All of these little pieces together really can help to enhance your sleep.

Sense of Touch

Think about what it is that you wear to sleep. Is it soft? Does it make you hot and sweaty? Are you cold? Make sure your sleep environment is cool. Some people like to leave windows open.

Some people like to turn on a fan or turn on the air, or even both. If you are hot or sweaty at night it’s going to be more difficult to sleep.

Invest in some comfy pajamas. I’m a big fan of cotton because it’s breathable. Your sleepwear doesn’t have to be expensive or fancy- just comfortable and breathable. 

Also think about your bedsheets. How often do you change your sheets? All of these things are very important for getting your body to be able to relax. You don’t have to get the most expensive sheets, but get some sheets that feel soft on your body. People who are sensitive to touch will have bad quality sleep if they’re on uncomfortable sheets. You don’t even have to get a whole bunch of sheets. You can get one or two and just wash them very often.

Sense of Taste

Some people like to drink things like chamomile tea about an hour or two before bed to kind of get the body to feel more relaxed.

A quick word about bedtimes.

It’s very important to remember that about an hour before your bedtime, (If you follow me on social media, you know that I’m always saying everybody needs a bedtime- even adults. You need a regular bedtime so that your body knows when you’re supposed to be falling asleep.

(Back to your sense of taste)

And this has to do with your body’s production of melatonin. An hour before your bedtime, cut off all eating because you don’t want your digestive system going a mile a minute when you’re trying to sleep. 

Avoid spicy foods and foods that increase in gas, so that your body is settled at night. Now these rules do not apply to every person. But try different things and see what works for you.

---

READY TO FINALLY SLEEP WITHOUT PILLS?

Find out 5 myths about insomnia that are keeping you awake and how you can finally sleep!!

get free download now

---

Sense of Hearing

And then lastly we have sound. What does your bedroom sound like? If you live in the city and it’s super loud, you might want to drown out some of that noise. You can use a sound machine to play white noise or sounds of nature (you can find it on Amazon or Walmart). They are not super expensive.

You can also play white noise on your phone. You can listen to a sleep story (It’s basically just like a lullaby. Somebody just calmly reads a story to you and it quiets your thoughts and lulls your body to sleep).

As a busy adult, it is difficult to transition from busy day to brain shutting down and sleeping. That’s why I say spend an hour getting ready for bed- that includes turning off the news or anything that is triggering. (But that’s going to be another blog post).

Another thing that you can do is listen to a sleep meditation and do activities like deep breathing or a body scan that helps you relax your body from head to toe. I am also a fan of bio lateral music- check it out on YouTube.

So there you have it.

Those are things that you can do to create a good sleep environment. You don’t have to do all of those things in one day. Just do one thing a week, and before you know it your bedroom will be a great spa-like sleep environment. 

If you have any questions, please leave me a comment. You can also follow me on Instagram for more sleep tips.

Women’s Online Insomnia Group

If you are a woman who is absolutely sick of insomnia, and you’re looking for a pill free solution for insomnia, I am running a woman’s online insomnia group.

In five sessions, you will learn how to finally get your body to sleep and stay asleep. Say goodbye to sleep anxiety and feeling like a zombie. Click here to learn more about my online women’s insomnia group.

About the Author

My name is Ibinye Osibodu-Onyali. I’m a licensed marriage and family therapist in California. I help women who are struggling with anxiety and insomnia.

I also help couples learn how to speak each other’s language, date each other again and manage conflict in a non-painful way.

Many of my clients are:

Highly sensitive people

High achieving women

People with insomnia

Couples who want to regain their friendship and trust

If you’re ready to take the next steps, click here.

How to sleep better at night naturally

Have you ever wondered how you can finally cure your insomnia without pills or expensive remedies? Well, after visiting your doctor to ensure that your airways and overall health are good, it’s time to take insomnia by the horns, so to speak. Here are some simple tips to help you sleep better at night naturally:

1) Dim the lights in the evening: Our natural sleep cycles are actually quite dependent on light. This is why people in regions where the sun doesn't shine much often struggle with poor quality sleep. As the evening progresses, begin to close your blinds and/or dim your lights if possible. This sends a signal to your brain that it is time to begin to wind down. This is no different than how we raise babies. We typically put them in dim rooms as the evening progresses so that they learn that dim light means sleep time.

2) Avoid super spicy foods for dinner: This doesn't apply to everyone, but for some, spicy foods can cause heart burn and all types of stomach discomfort. So if you struggle with heart burn or gas because of specific foods, make a list of all your no go foods and ensure that you don’t eat them for dinner. That way your body has a chance to actually be at peace when you lay down at night.

3) Stop working in your bedroom: Yes, I know we live in a very busy, multitasking world, but the problem with having your bedroom double as an office, is that your bedroom becomes a cue for work, rather than rest. To break it down, if you use your bedroom for work, your brain gets so used to working in that space that when it’s bedtime, it becomes difficult to switch from work mode to rest mode. Imagine how you feel when you walk into the office. Your brain lights up and lets you know that it’s time to get work done. And the ideal situation you should be aiming for, is for your brain to get the memo that it’s sleep time the moment you walk into your bedroom at night. The solution? Pick another room in the house to be your office. Or consider going to the library, a coffee shop or even a co-working space to get work done. Your bedroom should be used for sleep, rest and sex alone.

4) Spend the last hour before bedtime just relaxing: If you struggle with poor quality sleep, you have to train your body to learn how to relax. Chances are not getting enough sleep has you on edge. When you’re laying down at night staring at the ceiling, you probably aren’t thinking of warm, fuzzy thoughts. So set some time apart each day to just relax. You can cozy up to a good book (I prefer paperback over e-readers, as e-readers produce melatonin inhibiting blue light), spend some time in prayer, practice yoga, drink some herbal tea, do some light cleaning, chat with a friend on the phone, or engage in any sort of gentle activity. You want your body to slowly begin to wind down before you jump into bed at night. Having a nighttime routine every day is a gentle reminder to your body to shut down at the same time each night.

5) Limit noise in the evening: To create a relaxing environment, limit noise within your home or bedroom when bedtime is approaching. Maybe even turn off the news, which can be quite triggering for some, and put on your favorite relaxing music. I’d also say to stay away from heated or spirited conversations in the evening so you can go to bed feeling peaceful and ready to relax.

6) Notice the negative thoughts you have about sleep: Many insomniacs have a very negative view of sleep. And it makes sense because insomnia can really produce a pessimistic view of sleep. If you find that you are dreading your bedroom at the end of the night, it’s time to begin to work on changing your thoughts about sleep. Some important facts to note about insomnia are that:

-It’s treatable. CBT for insomnia is actually much more effective than sleep medications.

-Begin with positive affirmations to help you combat those negative thoughts about sleep.

-You can seek help from a professional who is trained to treat insomnia so that you can begin to work on your thoughts and attitude towards sleep.

And if you have tried every possible remedy, but insomnia is still a thorn in your flesh, considered CBT for insomnia. In as little as 5 to 7 sessions, you can go from insomniac to normal sleeper. click here to schedule a free 15-min consultation to see if CBT for insomnia in the Murrieta/Temecula area and online is right for you.

Ready to finally Sleep?

Find out the 5 myths about insomnia that are keeping you awake anyhow YOU can finally sleep!

Get your free download now

17 Tips to Create the Ultimate Sleep Environment and Improve Your Quality of Sleep

Picture this: Despite your jam-packed schedule, you’ve still reserved enough time to unwind and relax before bed. Your bedroom is cool, calm and dark, and you’re able to fall asleep and stay asleep without any trouble. The next morning, you manage to wake up before your alarm and feel well-rested, perhaps even energetic, and ready to take on the world. If this sounds like a scenario you can only dream of, you’re not alone – only about half of Americans wake up feeling well-rested. We’ve gathered the 17 best tips for creating the ideal sleep environment to improve your quality of sleep so you can (finally) get a good night’s sleep.

Create the Ideal Sleep Environment

1. Declutter your room. Keeping your bedroom tidy and removing any potential distractions is essential for your body to begin to relax. Important work documents, busy artwork or even a treadmill are all examples of the stressful reminders of your responsibilities that can distract you while you are trying to sleep. Instead, try to keep your room clutter-free and the décor to a minimum.

2. Reduce light exposure. For an ideal sleep environment, try room darkening window treatments, heavy curtains, or an eye mask to eliminate as much natural light as possible. Light can come from anywhere—streetlights, your hallway, even the moon and the stars—all of which can trick your brain into thinking it’s daytime. Blue light exposure can also affect you quality of sleep. Research shows that blue light exposure keeps you awake by increasing alertness, shifting your circadian rhythm, and suppressing the sleep-promoting hormone melatonin. Set an alarm an hour before you want to lay down signaling it’s time to give up your devices, and begin your bedtime ritual or take up reading instead. You may even consider investing in filtering eyeglasses to wear throughout the day as you are looking at a computer or phone screen to avoid straining your eyes.

3. Use Essential Oils. It’s no surprise that smell influences how we feel by associating scents with emotions and memories. Often overlooked, essential oil for sleep can help you wind down, relax, and eventually drift off. Essential oil aromatherapy is a quick and inexpensive solution to combat poor sleep, helping you relax physically and mentally. Lavender and vanilla are the more popular oils to help you sleep and can be added to an aromatherapy diffuser or vaporizer to disperse into the bedroom.

4. Emphasize symmetry with furniture placement. For a better sleep environment, it’s essential to think about the positioning of your furniture as this plays a role in the functionality and symmetry of your bedroom. For optimal balance, position your bed against the middle of a wall as far away from the door as possible, and with room on both sides. When lying in bed, you should be facing the door with your feet closest to the entrance. If possible, try to avoid lying with your head underneath the window.

5. Find your ideal pillow. To maintain spinal alignment while you sleep, the standard rule of thumb is to replace your pillow every 1 to 2 years. However, if you lie awake unable to get comfortable, or wake up with headaches, neck aches, and shoulder pains, you might consider finding a replacement earlier. When choosing pillow firmness—ranging from softer choices like down pillows to firmer choices like buckwheat pillows—keep your sleeping position in mind. Stomach sleepers tend to prefer a thin pillow, back sleepers find that medium support works best, while side sleepers favor thicker pillows. Furthermore, if you have allergies or asthma, hypoallergenic covers are an option, protecting from any allergens that may trigger your symptoms.

6. Invest in a new mattress. It's equally important to take into consideration your sleeping position as this will determine whether a soft or firm bed is the right choice for you. Whichever mattress type you’re leaning towards—perhaps memory foam, natural fiber, or a cooling and heating mattress—be sure to test out the options in-store. Even mail-order mattress companies offer free home trials. Although most mattresses last up to 10 years, the upfront cost can indeed be intimidating. If finances are tight, foam toppers can be added to your mattress as a comfort boost and to help prevent waking up stiff and achy. Some mattresses are designed with specific health conditions in mind, so check with your doctor when selecting a new mattress if you have sleep apnea, sciatica, scoliosis, etc.

7. Consider new sheets. When shopping around for sheets, you’ll notice that there are several different thread counts, weaves and materials to choose from. These all contribute to the warmth and softness of the sheets, and choosing the ideal bed sheets depends on the type of sleeper you are. Do you wake up in the middle of the night shivering, despite the endless layers covering you? Popular choices to combat the cold are fleece and jersey, followed by silk. Or maybe you wake up feeling as though you’ve been sleeping in a sauna. If this sounds like you, consider looking into materials like cotton and linen or maybe even bamboo bed sheets. Designed for “hot sleepers”, bed sheets with breathable fabric and temperature-regulating properties trap in less heat to help you sleep through the night.

8. Discover the perfect bedspread. Offered in many different styles—from comforters and duvet covers, to blankets and throws— these top layers give extra warmth and style to your bed. Every bedspread provides a different level of weight and texture and what works for your sleep environment and comfort is entirely up to you.

9. Paint your bedroom walls a soothing color. Color has a powerful effect on our mood and can influence our sleep quality by creating a calm environment. Research shows that the best bedroom color for sleep is blue, followed by yellow, green, and silver. Try to stick to neutral, pastel, or muted shades, as bold colors can trick the brain into thinking it needs to be alert.

10. Use a sound machine/conditioner. If you have a partner that snores, live on a busy street, or catch yourself lying awake lost in your thoughts, a white noise sleep machine might be just what you’re missing. Light sleepers may prefer an app that offers a variety of nature-like noises such as crashing waves or light rainfall. Or, a simple bedroom fan could do the trick for someone uncomfortable in pure silence.

Develop Healthy Habits for a Better Night's Sleep

11. Select the ideal sleeping temperature. Whether you reside in Detroit, MI in the middle of winter, or Tampa, FL in the summer, the best temperature to support a healthy night’s sleep is usually between 60 and 67 degrees Fahrenheit. However, this varies from person to person, and other elements in your environment—such as climate conditions, bedding type, and pajamas—can have an influence on your best temperature for sleeping. Some people tend to be warmer sleepers than others, which could also sway their ideal sleeping temperature. Nonetheless, temperatures over 75 and below 54 degrees Fahrenheit are sure to disrupt your sleep.

12. Refrain from sleeping with pets. You may think of your pet as a member of the family, so why wouldn’t you share your bed with them? 45 percent of Americans allow their dogs in bed but that may be what is causing your restless nights. Many people have allergies to cats and dogs that can be aggravated when sharing a bed. These allergens can linger in clothes, pillows, and bedding and could cause a reaction. With a wide range of styles of pet beds and crates to consider—such as a nesting bed, elevated bed, or a heating bed—it could be time to look into an alternate sleeping arrangement for your companion.

13. Avoid caffeine consumption after 2 p.m. We’ve all been there—it’s 10 p.m. and you are still wired from that afternoon cup of joe. Research shows that consuming caffeine even 6 hours before bed can disrupt your sleep. If you rely on a daily afternoon pick-me-up, chances are your caffeine-infused stimulant could be affecting your sleep quality and duration. Begin your day with highly caffeinated drinks and slowly reduce your caffeine intake throughout the morning by switching to tea or decaffeinated coffee. You’ll definitely want to cut out caffeine altogether by 2 p.m.

14. Exercise regularly for better sleep. Exercise not only releases endorphins but also helps you fall asleep faster and wake up feeling well-rested. Even as little as 10 minutes of exercise at any time during the day can greatly increase sleep quality. Joining a local gym, meeting regularly with a personal trainer, or finding a physical activity that you enjoy are all ways to get a good sweat in. If you have a limiting schedule, you can even create an in-home gym for flexibility and convenience.

15. Create a nighttime routine. Most activities that many of us do in the evening—such as watching TV or using our phones—can be overstimulating. By staying consistent with a calming bedtime ritual, your body will recognize that it’s time for sleep, and screen time may not be as tempting. Your nighttime routine can be as simple as brushing your teeth, washing your face, flossing and maybe even enjoying a decaffeinated bedtime tea. The options are endless, and how you begin to wind down is ultimately up to you. Dim the lights, unwind, and relax.

16. Avoid naps too close to the evening. While short power naps are encouraged and offer many benefits, long naps in the late afternoon and evening can have negative effects on your sleep quality. Instead, limit naps from 15 to 30 minutes in the early afternoon. This will increase your chances of waking up feeling rejuvenated while still being able to fall asleep easily come bedtime. Your circadian rhythm drops in the early afternoon—between 2 p.m. and 3 p.m.—and can leave you feeling more sleepy and in need of a nap. This is the best time to doze off without disrupting your sleep at night.

17. Resist snoozing the alarm. You actually wake up more tired after snoozing your alarm, especially if hitting the snooze button multiple times is part of your routine. You can’t reach the restorative level of sleep between alarms, ultimately confusing your brain and throwing off the natural wake up process. If you sleep for seven to nine hours per night, your body shouldn’t need the extra sleep and could even begin waking up on its own before your first alarm goes off. Try gradually reducing the number of times you allow yourself to snooze the alarm clock until you are waking up after just the first.

Originally published on Redfin

Ready to Sleep?

Find out the 5 myths about insomnia that are keeping you awake- and how YOU can finally sleep!

Get your FREE download now

How to treat insomnia without medications

If you’re an insomniac, chances are you have Googled every possible sleep remedy out there. Maybe you’ve even been prescribed sleeping pills to help you get the sleep you’ve been yearning for. But did you know that there are natural remedies you could try at home without getting on medications? Here are some tips to treat your insomnia without medications:

1) Utilize your 5 senses: When you have insomnia, your body has a natural stress reaction when it’s time to sleep. The problem with this is that your body has a hard time resting when you’re stressed out. To counter the effects of stress, you have to trick your body into being relaxed at bedtime so that it can actually shut down. To do this, try to engage your five senses.

Sense of smell: You can engage your sense of smell by using calming scents. It’s always advisable to stay away from synthetic fragrances that could trigger respiratory problems or allergies. Reach for calming essential oils such as lavender. Some people apply it topically, while others put a few drops in a diffuser right before bedtime.

Sense of sight: Your bedroom should be welcoming to look at. Paint your walls in a relaxing tone so that you feel enveloped in warmth every time you walk into your bedroom. When you come home after a long day, spend 10 minutes to put away clutter and any other stray items that are around you. The goal is to have your room feel like a sanctuary so that when you walk in, your brain automatically feels relaxed. Create your own spa-like environment.

Sense of touch: Wash your sheets regularly- perhaps weekly. That way your body only comes in contact with fabrics that feel cozy and relaxing. Dirty, rough sheets can be quite uncomfortable and discomfort certainly will not promote relaxing sleep. Utilize soft sheets and cozy fabrics so that you can just sink into it without having to think too much about it.

Sense of taste: An hour before bedtime, create a winding down routine for yourself. Some people like to drink herbal non caffeinated teas, others reach for a glass of water. It doesn't matter which one you go for, as long as it feels soothing to you. However, avoid drinking alcohol or caffeine a few hours before bed as alcohol can ruin your deep sleep, while caffeine can keep you awake longer at night.

Sense of Hearing: To create a relaxing environment that promotes sleep, consider utilizing a white noise machine or even using sounds of nature. Some people like the sound of the waves, while others like the sound of thunder. It doesn't matter which sound you choose, as long as it sounds relaxing to you.

2) Watch your caffeine use: Many insomniacs rely heavily on caffeine to keep them awake during the day. The problem with drinking multiple cups of coffee is that your body doesn’t get a chance to fully eliminate the caffeine in your system before bedtime. So if you drink multiple cups of coffee each day, chances are your body will still be filled with caffeine by bedtime, thereby keeping you awake. The solution? Don’t drink caffeine after 12pm.

3) Open up your blinds: When you wake up in the morning, open up your blinds. When the sunlight hits your eyes, your body begins to produce adenosine, which sends a signal to your brain to wake you up. The longer you stay up during the day, the stronger the urge for sleep at night will be. So even though you might be exhausted from insomnia in the morning, make an attempt to open up your blinds so that some sunlight can come in. Your body will thank you later.

4) Create a bedtime routine: When you were younger, I bet you your guardian or parent had a set bedtime for you. But chances are as you got older and you began to have more freedom, and you became more and more lax about bedtime. When you have a regular bedtime and a nighttime routine, your body knows when it’s expected to rest and when it’s expected to relax. So, set a specific bedtime and wake up time each day for the next two weeks and notice the difference it’ll make with your sleep quality.

5) Drop the phone and tablet: So we all know that technology can be our friend. However if you’ve formed the habit of holding on to your phone at night, its time to break up with it. Many phones and tablets emit a blue light that prevents the body from producing melatonin. And your body needs melatonin to sleep well at night. The solution? Put away phones and tablets an hour before bed. I know it might me hard to break the habit, but the results will blow your mind.

What is one change you’d like to make regarding your sleep? If you currently struggle with insomnia and you are looking for help getting a good night’s sleep, call 951-905-3181. I provide insomnia treatment in Murrieta and online. You can also email me here to schedule a free 15- minute phone consultation so that you can learn how to get rid of insomnia.

Ready to finally sleep?

Find out the 5 myths about insomnia that are keeping you awake- and how YOU can finally sleep!

Get your free download now