5 Tips for Better Sleep
October 11, 2020
We’ve probably all experienced it at one time or another – tossing, turning, staring at the ceiling…except for when we peek back at our phone to see what time it is – wishing that we could just SLEEP. Here’s 5 tips for better sleep.
According to Medical News Today, adequate sleep is essential to optimal health and overall well-being. So short of “counting sheep,” how can we get better sleep?
- Watch diet and eating schedule. The Mayo Clinic recommends not going to to bed hungry, OR overly full. It’s best to avoid heavy meals within 2 hours of bedtime. It’s also best to avoid sugar, caffeine, and alcohol within a few hours of sleep. (Alcohol can make us feel sleepy initially, but it disrupts sleep patterns on the whole.)
- Create a cool, restful environment. “Many sleep experts agree that the ideal room temperature for sleep is between 60 and 67 degrees,” reads an article from Kaiser Permanente. “Your body temperature naturally lowers as you fall asleep, and a cooler room can help make that happen faster.”
- Soak in some sunshine during the day. Our bodies’ natural circadian rhythms are designed to help us sleep when it is dark, and be awake when it is light, so we can help encourage this process by getting plenty of sun during the day. If working or going to school where there is not a lot of natural light, it’s best to try to find times during the day to get outside for a walk or just to sit and soak in some of that great natural light. Source: Healthline.com.
- Get into a routine and stick with it. The Sleep Foundation says it’s best to establish a solid bedtime and wake-up time, but it may be necessary to adjust that gradually if the desired sleep schedule is dramatically different from current sleep habits. If we try to switch our sleep schedules too quickly, the result is usually napping during the day which is detrimental to good nighttime sleep.
- Get regular exercise, preferably early in the day. Many sources, including the American Cancer Society, mention the role of physical exercise in good sleep. Engaging in regular physical exercise, as approved by one’s doctor, generally leads to overall healthier living as well as helping us be a “good kind of tired” when we head to dreamland.
AbbaCare is a pregnancy resource center serving Winchester Virginia, Martinsburg West Virginia, and the Northern Shenandoah Valley. If you or someone you know is facing an unplanned pregnancy, is considering abortion or other pregnancy options, or is in need of post-abortive care or counseling, please let us know by calling
540.665.9660 (Winchester) or
304.726.6582 (Martinsburg) or
sending us a message.
Receiving an adverse fetal diagnosis can be an overwhelming and challenging experience. AbbaCare is here to provide information and support.
I’m Pregnant, Who Should I Tell? Navigating Hard Conversations With Your Partner, Family, or Friends
Unsure who to tell about an unexpected pregnancy? Learn how to navigate difficult conversations with your partner, family, or friends—and find support.
If you’re facing an unplanned pregnancy, you may have questions about your options and the medications you’ve heard about—like the abortion pill and Plan B.
Nausea and vomiting during early pregnancy may signal the rise in hormones needed
for a healthy pregnancy. Contact us today to confirm.
Finding out you might be pregnant when you weren’t expecting it can feel overwhelming. Maybe you’re feeling scared, alone, or unsure of what to do next.
If you’re considering abortion or simply want to understand your options, getting a confirmation ultrasound is one of the most important steps.
Learn more about the abortion laws in West Virginia. You have a choice. We are here to help you explore all of your options in Martinsburg, WV.
Many women facing unplanned pregnancy feel alone and pressured. Fear can be overwhelming, but support and hope are available.
Making a major decision can be stressful. What if you change your mind? Explore your options and know it’s okay to reconsider.
Relationships can be amazing and fun or challenging and difficult. Both people in the relationship have value and worth and deserve to be treated well by their partner. It takes both people working together to have a healthy relationship. A Healthy Relationship: Respects the others opinions, beliefs and boundaries Actively listens to the other person to gain understanding not just to form a response. Is kind and treats the other person the way they want to be treated Is honest and truthful in all situations- no “white” lies Understands and is able to empathize when the other is going through a difficult time Perseveres standing strong together in tough times Protects Trusts to do things independently as well as together Gives, being able to compromise An Unhealthy Relationship: Jealous - does not trust Possessive-demanding of your time Selfish– not giving Intimidating- willfully scares Easily angered – not understanding Demanding- wants what they want when they want it Arrogant- thinks they are better than you Stubborn- not willing to compromise Forceful/Hurtful- does not respect you or your boundaries While this is not an extensive list, it gives you a good idea of the differences of a healthy vs. unhealthy relationship. Any relationship can go through a tough time. However, if you are in an unhealthy relationship that attacks your value and worth, there needs to be a change. If you are unmarried, you may need to put a hold on the relationship and seek counseling. If your partner is unwilling to see a counselor, you may need to move on. If you are married, you definitely need to seek counseling. Working on a relationship is not easy. Both partners need to be ready to work, make changes and grow into a more loving and solid relationship.