Getting quality rest is something that a lot of people struggle with. When you come into our office, one of the first things we ask you on our intake form is, “Do you have trouble falling and/or staying asleep?” Almost without fail, everyone that fills out that form marks yes to one or both of those questions. Even people that sleep well, want to sleep better. If you aren’t experiencing restless nights, you can still learn from these tips to maintain your positive sleep cycle and habits. 

Everyone has this general idea that how much you sleep controls how much energy you have. This is partially true, but it is also inversely true. The amount of energy you have also dictates the quality of your night’s rest. They build on each other. If you can’t get good sleep you don’t get enough energy to then get enough sleep the next night. So, how do you fix it? 

These are some general things you can do to improve your sleep: 

  1. Have a routine.

Try to go to bed and wake up at the same time every night. This is usually easy during the week but most people tend to fall off track on the weekends. Our bodies have a trained path called the circadian rhythm. It’s a natural timer in your body that helps you fall asleep and wake up at certain times during the day distinguishing a pattern. Your sleeping and waking pattern is so important because this is what helps you get into a solid sleep cycle.

  1. Create a relaxing bedtime ritual.

When you create a relaxing routine, it will help you get your mind ready for its natural resting state. It can be challenging to just shut off your mind in an instant, so this is a great way to help unwind. A relaxing ritual could include no screen time an hour before bed, a relaxing bath, a warm cup of tea, or even journaling. Whatever it is that helps you relax and decompress is a great way to help you have a more restful sleep. 

  1. Exercise daily. 

Working out is great for your body and mind, and it can help you get energy filled sleep. Moderate aerobic exercises increase the amount of deep sleep, which is the goal because this is where the brain and body have a chance to fully rejuvenate. Try these at home exercises to get started!

If you are still having trouble sleeping, don’t hesitate to reach out! We have many other options to help you with your unique sleeping issues. Give us a call at 402-873-6999. We can’t wait to help you get back to sleep!