Many sleep guides you can find on the internet, though great and able to provide some excellent common sense, can’t be applied to every single situation. For instance, a sleep guide to healthy restful planning is hardly going to work well for someone on tour in the military, where shift patterns can change, the need to wake up at a moment’s notice and, unfortunately, sleep deprivation can be common.
But for the average person who works a somewhat normal job, personal life situations can still be unique. If you have children, a second job, or a full life schedule, you may just not have the kind of time to deflate that you’d like each evening.
That can be a problem because most sleep guides tell you to at least get rid of the computer, TV, and smartphone for thirty minutes minimum before sleep. But what if you need to work late most nights? What if your evening plans change often?
Is it possible to get that rest without such time to rest before you do? We believe it’s possible, though you’ll need to consider a few additional options. In this post, we’ll help you get there:
Consider Herbal Remedies
For thousands of years, people have turned to herbal remedies to help calm the mind and body, so you’re joining a long line of tradition with this one. Chamomile, for example, has long been celebrated for its soothing comforts and delicious taste in the form of tea. Lavender, too, is renowned for its calming effects. You don’t have to go as far as sipping lavender tea (though that’s an option); as oil can be nice to place on your pillow in a few drops. Valerian root is another nice one, often taken in capsule form. Some prefer more advanced nootropics or a premium aliquots selection with sleep aids to assist. Once you find one that works for you, this can be restorative and comforting. Just don’t rely on its as a crutch every single night.
Meditate For Five Or Ten Minutes
It’s nice to know that as little as five or ten minutes of mindfulness practice can have a measurable impact on your ability to wind down. The idea isn’t to empty your mind completely (an impossible task when you’ve had a long day as we all know), but to gently guide your thoughts away from the busy chatter you have otherwise. Playing some calming music from your smartphone can help you get in the right headspace. Even a couple of minutes can help you add a bookend between your day and night.
Take A Warm Shower Before Getting In Bed
The warmth of the water in a hot shower helps to relax tense muscles and raise your body temperature slightly. Once you step out, that drop in temperature as you cool off mimics the natural process your body goes through as it prepares for sleep – and so even sleep scientist Matthew Walker, author of the book “Why We Sleep” recommends this method. It can’t hurt for you to try, as it only takes a few minutes and is totally free to do.
With this advice, we hope you can get better sleep despite your demanding schedule.
*This blog post was contributed and not written by JHW
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