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How To Get Better Sleep

Elements Massage Hampden & I25 Sep 22, 2014

We have all had a terrible night of sleep and know how difficult it can be to function the next day. Lackluster sleep can make you feel sluggish, lethargic, unfocused, or even depressed. Fragmented sleep can stem from a variety of reasons including aches and pains as well as stress and anxiety.

Normal Sleep Cycle
During normal sleep cycles, your body moves through light sleep, deep sleep, and Rapid Eye Movement sleep (REM). A typical night of good sleep cycles through these three stages at least three times and up to five times. Integral to that well-rested feeling in the morning are both the deep sleep and the REM sleep phases.

Interrupted Sleep
When aches and pain plague your nights, the normal sleep cycles are interrupted. This can leave you in an unbalanced sleep pattern of more light sleep than the other two necessary stages.  Whether from muscle cramps and soreness, headaches, other acute injuries, or stress, many different things can contribute to sleeplessness or poor quality sleep.

In order to maximize your body’s natural rhythms and to set yourself up for proper sleep practices, here are several habits you can incorporate into your routine to get the highest quality shuteye:

  • Exercise in the AM
    Evening exercise can send the wrong signals to your body that can make sleeping more difficult. Try moving your exercise routines to the morning hours to avoid complicating sleep patterns at night.
     
  • Knock out the caffeine
    Whether you get your fix from coffee, tea, or soda, caffeine can set you up for sleeplessness regardless of how tired you are. If you are experiencing difficulties sleeping, try switching to caffeine free beverages and hydrate with water.
     
  • Eliminate screen time
    The white light from computer screens, your smart phone, or television can interfere with your body’s circadian clues as to when it’s time to wind down and go to bed. Try substituting a book for the evening portion of your routine that is accustomed to screen time. Five to ten minutes of reading can help calm the mind and prepare the body for sleeping.
     
  • Set an alarm
    Schedules are helpful ways to signal your body when it is time to start the day but if you wake up at a different time each day your body can lag along, not able to fall into an easeful waking routine. Set an alarm for the same time each day to help teach your body what you want it to do. This way, you can avoid that sluggish feeling on certain days when you get up at different times.

Sleep is integral to your health and wellness. Massage is also a helpful way you can induce relaxation and allow the body to let go of stress and tension to ensure better sleep! Visit Elements Massage Hampden & I25 for a massage session today to restore balance and promote your physical and mental wellbeing.

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