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3 Tips to Improve Your Sleep



Sleeping has an impact on your emotional and physical well-being. If you don’t get enough, your productivity and energy levels will take a hit. But many people toss and turn in the evening and struggle to fall or stay asleep. When you’re wide awake in the middle of the night, it might seem impossible to properly rest. But you might not realize how much control you have over the amount of sleep you get.

Consider Using Medical Marijuana

Many people who struggle with insomnia have found relieve by using medical cannabis. Some strains are known for their sedative effects, which makes them perfect for using before bed. It might even help restore your body’s natural sleep cycle. Some people use it as part of their nightly routine to help them wind down. If you have a qualifying health condition that makes it hard to get your shut-eye, getting your New York medical marijuana card online from NuggMD only takes minutes.

Stay in Tune with Your Body’s Natural Cycles

Your body’s circadian rhythm regulates your rest and getting in sync with it will help you avoid tossing and turning. With a regular sleep-wake schedule, you will be more refreshed than if you sleep the same number of hours but don’t have a set bedtime each night. Try to go to bed and wake up at the same time each day to set your internal clock. Pick a time when you’re starting to get tired, so you’ll naturally fall asleep.

As long as you rest long enough, you shouldn’t need an alarm to get up. Set an earlier bedtime if you don’t feel refreshed when you get up. Waking up at the same time is also important, even on the weekend. The more you differ on the weekend compared to the rest of the week, the groggier you’ll be. Try a nap during the day if you need to make up for a late night. Even though that’s a good way to catch up on some shut-eye, naps can make it harder to stay asleep at night. Try limiting them to only 15 to 20 minutes.

Control How Much Light You’re Exposed to

Light exposure regulates your sleep-wake cycle. When it’s dark, you tend to be more tired than when it’s bright. Modern living can alter your body’s response, however. When you get up, expose yourself to bright light. Try to get outside when it’s sunny and let natural light into your home by opening blinds and curtains.

At night, avoiding bright light tells your body it’s time to start winding down. If you can, avoid electronic screens one to two hours before going to bed. Try turning down the brightness or using software to block the blue light. If you want to read on an electronic device, avoid backlit screens. Use heavy shades or curtains to block light coming through the window once you go to bed. If you have to get up during the night, minimize the amount of light. Consider using a dim nightlight instead of your phone’s flashlight.

Consider CBT-i

Cognitive Behavioral Therapy for Insomnia (CBT-i) is a common treatment method for overcoming insomnia and other sleep-related issues. This structured approach to healing focuses on the complex connection between the way you think, the things you do, and how these affect how well you sleep.

Patients work closely with a trained sleep specialist to identify specific thoughts, feelings, and behaviors that may be causing or contributing to their insomnia symptoms. This can be done either in person or using an online CBT-i treatment program like Somnus Therapy. Common techniques used during CBT-i include sleep restriction, stimulus control, cognitive restructuring, thought blocking, paradoxical intention, and more. The ultimate goal of CBT-i is to restructure your thoughts and behaviors in such a way that promotes sleep instead of hindering it.

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