Do you wish you could fall asleep easily and get a long, good night’s rest? Not getting enough sleep or not sleeping at all can leave you frustrated, drained, and foggy the next day.
While occasional sleeplessness isn’t unusual, chronic insomnia can affect your mood, energy, and overall health.
Fortunately, our team at Hibernation Sleep MN in Saint Paul, Minnesota, can recommend at-home remedies and lifestyle changes that may help you get the restful sleep you need. Here’s what we suggest:
Your body thrives on routine. Going to bed and waking up at the same time every day (even on weekends) helps regulate your internal clock. Over time, this consistency trains your body to fall asleep and wake naturally, making it easier to drift off at night.
Wind down before bed with calming activities that tell your brain it’s time to sleep. For example, try taking a warm bath or shower, reading a book, listening to soothing music, or practicing deep breathing exercises.
Avoid stimulating activities such as scrolling on your phone or watching intense TV shows. The blue light from screens can disrupt your body’s production of melatonin, the hormone that helps you sleep.
A comfortable, distraction-free bedroom is one of the best things for a good night’s sleep. Keep your room cool, dark, and quiet. Invest in a mattress and pillows that offer support, and consider using blackout curtains or a white noise machine to block outside light or noise.
Even small changes, like decluttering your space, can help create a calming atmosphere.
What you eat and drink during the day impacts your sleep at night. Limit your caffeine intake, especially in the afternoon and evening, and avoid eating heavy meals close to bedtime.
However, a light snack with complex carbs, such as whole-grain crackers or a banana, may help promote sleep.
Alcohol may make you drowsy at first, but it can disrupt deep sleep later in the night.
Regular physical activity, such as walking, yoga, or light stretching, can improve your sleep quality. Aim for at least 30 minutes of exercise most days. However, a vigorous workout within a few hours of bedtime may leave you too energized to fall asleep.
Mindfulness meditation, progressive muscle relaxation, or gentle bedtime yoga can help quiet racing thoughts and reduce stress, which are common causes of insomnia.
If these strategies don’t improve your sleep after a few weeks, it may be time to schedule an appointment with our team at Hibernation Sleep MN. We have the expertise to help identify the cause and discuss your treatment options. We’re here to help you enjoy better sleep.
Call our helpful staff at 651-374-9791 or request an appointment online today.
