If you've got your struggles getting to sleep and staying asleep throughout the night you're not alone. 1 in 3 Americans self-reported that a lack of sleep effects their daily functioning. Getting less than 7 hours per night of sleep has been found to be associated with developing diabetes, stroke, heart disease, depression, and anxiety. Here are five ways to help improve your sleeping habits.

1. Power Down.

          Let's face it, we are a nation that loves our technology. From social media to emails we are consistently plugged into our devices. Furthermore, bedtime seems to be the time that we snuggle under our covers and tune in until we fall asleep. What's wrong with that? Well...a few things. The lighting typically found on smart phones has been found to mimic the brightness of the sun in order to see the screen in various backgrounds. This brightness confuses your brain and causes it to stop producing melatonin, the hormone that tells your body that it's time to sleep. Try to stop electronic device use one hour before bedtime in order to optimize your melatonin secretion. It's your natural sleeping power!
     2. Save your bed for sleep.         
          Our body's easily become conditioned to things. One thing that can help promote restful sleep and help you get to sleep more quickly is using your bed only for sleeping. This allows your brain to switch into "sleep mode" when you lay down in your bed. Seems easy, but it works. 
    3. Be consistent.
       Like most things, consistency is key! Having a consistent time and place to start the winding down process and transitioning into "sleep mode" allows your body to predict what's coming next. You will find yourself becoming tired by engaging in the routine that you normally do. How do you use that consistency to create a relaxing routine? Keep reading!
    4. Get a relaxing bedtime routine.
       So you've got your consistent time and place for sleep, now what? Relax. Embed methods of relaxation within your routine in order to promote more melatonin release and a sense of calm. This looks different for each person. Some ways to relax might be to take a calming bath, use aromatherapy and essential oils such as lavender, or practicing some meditation or mindfulness exercises (check out our blog post on mindfulness tips and tricks!). Alternate until you find what works for you, then become consistent with it.
   5. Exercise regularly.
     Exercise has so many wonderful benefits. One benefit is the promotion of restful sleep. When you exercise it causes an increase in your body temperature, which naturally drops after the exercise has ended. This post-exercise drop in temperature could help promote falling asleep. Try exercising in the afternoon or later in order to see the most benefit to your sleeping patterns.

Our sleep habits effect our overall physical and mental health. Getting a better sleep every night is a great way to improve your health. Need support developing better sleeping habits and improving your mental wellness? We can help! Check out our services. 

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