1. Exercise daily.A daily dose of activity in the morning or afternoon can help you to rest better in the evening. Cardio can help to alleviate symptoms of insomnia and promote a deeper sleep. Avoid vigorous exercises in the evenings – instead, try yoga or stretching to loosen and relax muscles to help you comfortably drift off to sleep.
2. Limit your caffeine intake.While caffeine can help you wake up in the morning, you can feel its effects up to twelve hours later. Limiting your caffeine consumption can help you to fall asleep more quickly and remain asleep longer.
3. Take a hot bath or shower before bed.A hot bath or shower can promote relaxation before bed. The warm water relaxes muscles and relieves tension to allow you to drift off to sleep peacefully. Allow yourself to unwind with a book, soft music, or aromatherapy to prep yourself for bed.
4. Limit your electronic time in the evenings.This can be the hardest pill to swallow, but it is also one of the most important. As fun as games on your phone or computer can be, the light and activity from your media devices can supercharge your brain and make it extremely difficult to transition into a state of rest. So, limit your time on your phone or computer in the evenings so that you can begin to relax before getting into bed.
5. Avoid eating or drinking too close to bedtime.Eating and drinking right before you go to sleep can disrupt your night’s rest. Heavy, rich foods can give you heartburn and indigestion, and drinking too much late in the evening can result in disruptive bathroom trips. Try to finish your meals and snacks as early as possible, but certainly no later than nine in the evening.
6. Create a comfortable sleeping environment.A comfortable space is essential for a good night's sleep. Having a mattress and pillow that meets your needs for support will help you to relax and drift off to sleep comfortably. Keep your room as cool as sixty-five degrees with plenty of air circulation.
7. Set a consistent sleeping and waking schedule.You should strive to get at least eight hours of sleep every night. Yes, we know that days get busy and maintaining a steady sleeping schedule can be challenging. Try to be in bed around the same time every evening and wake up at the same time every day, even on weekends. As tempting as sleeping in can be, you don’t want to throw off the following night’s sleep.
8. Set a bedtime ritual.
Find which of these tips help you to relax and unwind the most, and stick to them. Allow yourself to set a routine that works best for you. Keeping a bedtime ritual – maybe a hot bath after dinner, followed by stretching, putting your phone away, and heading to sleep at an early hour – can help you to find a consistent, restful sleeping pattern. Add these tips and tricks into your routine to get the best night's sleep possible! For those suffering from chronic foot pain and plantar fasciitis, we know that the first steps in the morning can be the most painful. Don't lose sleep over foot pain – visit our website and see how The Healing Sole can help you to take mornings back!