10 Steps to Better Sleep

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We all know that a good night’s sleep can make you feel like a million buck. Sleep provides us with energy, cell regeneration, keeps our body and mind strong and can even help us lose weight. We all at times have nights when we just do not get enough sleep. However, when not sleeping or poorly sleeping becomes the norm, it's time to take some action. Here are ten steps you can do today to help increase your sleep.

  1. Music can help you sleep by encouraging relaxation. Look for music that has 60-80 beats per minute. Start with songs that are 80 beats per minute and end with songs 60 beats per minutes. Look for songs with steady rhythms that make you feel good. 

  2. Keep your bedroom cool to 68 degrees or cooler. Sleeping in a cooler room is linked to deeper sleep and decreased insomnia. 

  3. Bedrooms should be dark to allow for deeper sleep. Your brain releases more sleeping hormones when the room is dark.

  4. Avoid naps if you have sleeping problems. Taking a nap can be refreshing but if you have disrupted sleep napping can have a negative effect.

  5. Avoid blue light. Blue like tricks the body into thinking its daylight. Blue light is emitted by tech devices like smartphones, computers and TVs. Turning off these devices about an hour to 2 hours before bed will allow your body to create more melatonin the relax/sleep hormone.

  6. Ditch the coffee. Coffee has caffeine and while caffeine can help with energy boosts, focus and sports performance drinking it late in the day can prevent you from relaxing. Caffeine elevates the blood for 6-8 hours.

  7. Don’t drink alcohol especially right before bed. Alcohol is known to reduce melatonin production, increase sleep apnea, snoring and unsettling sleep patterns. 

  8. Get Wet. Taking a warm bath or shower can help you relax and enhance sleep.

  9. Get regular exercise. Exercise helps keep our body on schedule which helps with or sleep wake time.

  10. Like the ocean? On YouTube you will find hours of relaxing waves sounds some even include seagulls. Here is one I enjoy when I can’t sleep. Sleepy Ocean Sounds (8hrs)


If you still are having sleep problems, please see your physician to rule out any physical concerns. A therapist can also help you by eliminating worrisome thoughts, teaching you deep relaxation and meditation techniques. Call today for a better night’s sleep.