Maintaining proper sleep habits, also referred to as hygiene, and using relaxation techniques is vital for getting a good night's sleep and letting go of stress and tension, according to the University of Maryland Medical Center. Poor sleep habits can cause physical and mental ailments and are one of the most common problems experienced by Americans.
Relaxation
Relaxation techniques such as yoga, meditation and guided visualization can help you to let go of stress and muscle tension and ease anxiety and worry, according to the University of Maryland Medical Center. Another way to relax is to take a warm bath with soothing essential oils such as lavender or rose to ease stress and body aches. Using these relaxation methods shortly before bedtime can help to turn off the activities and worries of the day and help to ease you gently into a restful night's sleep. You can purchase guided visualization CDs that offer specific programs to help you fall asleep, available online or in bookstores. You may also find it useful to practice deep breathing techniques to slow down your heart and breath rate, which will make you feel calmer and more relaxed.
Sleep Routine
Having a consistent bedtime routine is crucial for quality sleep. According to Discovery Health, our bodies prefer a regular routine, which consists of maintaining a consistent bedtime, even on the weekends, and avoiding exercise or strenuous activity for at least 30 minutes before going to bed. Eating your last meal of the day and avoiding caffeine, alcohol or sugary foods for at least four hours before bedtime can also help you to sleep. Caffeine, alcohol and sugary foods can interfere with your ability to fall asleep. You should also try to use your bedroom for sex and sleeping only so that your mind will mentally connect the bedroom with sleep.
Other Tips
A comfortable mattress is important for getting a decent night's sleep. According to the American Chiropractice Association, choosing a mattress that supports your body and allows your spine to stay aligned is crucial to avoiding sleep difficulties. Additionally, you should maintain a dark, quiet environment and block out any artificial light, which can interfere with your sleep. Finally, the University of Maryland Medical Center recommends that you get out of bed and read if you can't fall asleep within 15 to 20 minutes. Drink a cup of chamomile or valerian tea if you can't sleep, as this can help to ease mental tension and worries. If you have persistent trouble sleeping, you should consult your doctor, as this may be a sign of a more serious condition.
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