March is fun for a few reasons. Exciting rain storms, St. Patty’s Day, and a confused body clock. Wait, that’s not fun. March is when we attempt to shake off the winter doldrums and see the light at the end of the tunnel in the form of beautiful flowers and breezy spring weather. Daylight Savings Time robs us of a precious hour of rest we won’t see it again ‘til fall, and our sleep cycles get all out-of-whack.
But sleep issues aren’t just a seasonal problem. It’s estimated that over 60 million Americans suffer from short-term (a few days or weeks) or long-term (more than a month) insomnia. Most cases of chronic insomnia are secondary, which means they are the symptom or side effect of some other problem.
We’ve all heard the standard ‘sleep hygiene’ tips about avoiding caffeine, using room-darkening shades, and going to bed at the same time every night. Here are a few other ideas that aren’t as well known.
Taking a nap during the day can be great for productivity and fabulous for health, but you’ve got to do it right. Aim to nap for 20 to 25 minutes; any longer than that and you’ll feel groggy when you wake up, and you risk not being able to fall asleep when it’s bedtime.
Be mindful of the temperature
Take a warm (not hot) shower or bath about an hour before bedtime, and keep your room cool at night. The drop in body temperature signals your body to calm so you’ll fall asleep faster and sleep more deeply.
Turn off the electronics
Okay, so you’ve heard this one. But it’s the most important and the least followed piece of advice (I don’t even always follow my own advice). Get an old fashioned alarm clock so you don’t need to use your phone. Turn your phone, iPad, Kindle, or whatever you’ve got off, and put the devices in another room. Yes, a whole other room. You may think that a phone on silent, hanging out on your nightstand, won’t disturb your rest, but it will. Just knowing it’s there puts your body on alert. It’s far too tempting to reach over and ‘just check a few emails’ if you do wake up in the middle of the night. Save yourself. Break this habit. It’s good to disconnect from this all too connected world every now and then.
Get a massage
Oh look at that! Yep, massage can help with sleep issues. There have been several studies demonstrating the efficacy of massage in people with sleep problems, especially when treating secondary issues that may impair sleep, like back pain, pregnancy and migraines. You can call me now at 904-417-8620 or schedule online by CLICKING HERE to get started with a better night’s sleep.
Do you know of someone who could use a massage? Have them call me! (904) 417-8620. I offer 20% off first visits to St. John’s County residents, memberships and packaged discounts to help financially.
Image courtesy of marin/ FreeDigitalPhotos.net