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Tips to Improve Your Sleep from the Real Sleep Experts

Posted by on Nov 17, 2018 in Beauty & Health | 0 comments

When you are struggling to get a good night’s sleep, you can start feeling rundown, anxious, and depressed. Is this going to go on forever? Are you ever going to feel rested again? Your situation can start feeling hopeless, particularly if you’ve tried everything you can think of to fix the problem.

The good news is that everyone has sleep difficulties from time to time, and there are plenty of ways to improve your situation. Take a look at some of the suggestions from the experts at Silent Night Therapy to find a few ways to start getting those extra z’s starting tonight.

Get out of bed when you can’t sleep

Laying in bed and being unable to fall asleep is incredibly frustrating. That frustration ends up working against you, raising your stress levels and making you anxious. So, if you’ve been in bed for more than 20 minutes and sleep isn’t coming, get up and do something that makes you calm or bores you. Read a stress-free book or take care of some of your family accounting until you start feeling more tired.

Try journaling

We often struggle to sleep because we just have too much on our minds. As soon as we close our eyes, we start thinking about all those responsibilities, and that makes us anxious, which makes us wake back up. Try to relieve this stress by journaling about your worries and concerns. Journal at least two hours before your bedtime, so that you get the ideas out early and go to bed with a clear, tired mind.

Avoid the naps

When you aren’t getting enough sleep, you can try to catch up by taking naps. This can actually work against you, though, making it harder to fall asleep when you are supposed to. What should you do instead of napping when you’re so tired? Try the next point.


Exercise can help perk you up for the rest of your day. It can also reduce your stress level. And, once it’s time for bed, you are far more likely to ready to hit the hay right away.

Get your own sheets

Many of us sleep with a partner in bed. This can be a great comfort. The problem is, though, that they may not sleep the same way we do. They may want more covers or less at different times during the night. You may end up fighting over the blanket, or else waking each other up by moving around. To avoid all this, just get a second set of sheets so that each person can arrange the blankets in a way to remain comfortable without disturbing the other person.

Picture words and play with them

Famously, people try to count sheep to get tired. Experts have a better mental exercise, though. They tell you to picture a word that you find calming and focus on that. Otherwise, you can choose a letter and slowly picture words that start with that letter in your mind.

This is really just the beginning. Silent Night Therapy has even more ideas, so I recommend checking out their article, linked to above.

Overall, the important thing to remember is that you aren’t the only one struggling with sleep. It happens to all of us. And there are ways to defeat these sleep cycle difficulties.

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