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7 Easy Tips To Help You Sleep Better. If you suffer from frequent restless nights, then you might have tried various remedies to get to sleep. Many people take sleeping pills to combat insomnia. However, sleeping pills can have serious side effects. In fact, The U.S. Food and Drug Administration (FDA) has just added a boxed warning to some common sleeping pills like Lunesta and Ambien. The FDA warns that these medications can cause excessive sleepiness, which can cause accidents and serious injuries or death. Fortunately, there are plenty of non-medication sleep remedies available. Try one of these tips to help beat your insomnia.

1: Make sure your bedroom is dark. Your body is programmed to sleep in the dark. Light can stimulate alertness. Therefore, keep it dark in your room. Use blackout curtains. You can also try sleeping with an eye mask on.

2: Create a routine to help you wind down. About an hour before bed, start a routine of winding down for the night. Have a warm bath. Dim the lights. Soft, low light is best for sleep. Turn on some relaxing sleep music or our sleep playlist on Spotify.

3: Keep your bedroom temperature cool. Studies have found that if the room temperature is too hot, it interferes with your body’s ability to sleep. A warm bedroom can cause you to become restless. According to the National Sleep Foundation, the best temperature for sleep is somewhere around 65 degrees Fahrenheit, which is on the cooler side. They recommend experimenting with what temperature works best for you.

4: Try Meditation. Meditation, the practice of quietly focusing the mind and relaxing the body, creates changes similar to what happens during the initial phases of sleep. Try a sleep-focused meditation practice right before bed. Our Sleep Meditation Podcast can help you fall asleep quicker.

5: Avoid using alcohol as a sleep aid. Although alcohol actually can make you feel drowsy and fall asleep faster, it contributes to poor sleep quality. Alcohol negatively affects sleep in numerous ways. It messes with both your circadian rhythms and REM sleep.

6: Exercise regularly. Exercising for 20–30 minutes every day can help improve sleep. Exercise can help reduce anxiety, which in turn benefits sleep. For many people, daily worries can run through the mind right before bed making it hard to fall asleep. Exercise can relieve this tension. If you have insomnia, it is best to exercise in the morning. Raising the heart rate too close to bedtime can make it hard to sleep, as well.

7: Consider buying a new mattress. If your mattress is in poor shape or old, it could cause problems with sleep. Your mattress should relieve pressure points in your body, giving you a good night’s sleep. If it doesn’t do that, then you need a new mattress. Waking up in pain is one sign that you may need to go mattress shopping. Tossing and turning all night long is another indicator.

LONGER SLEEP PLAYLISTS:

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Like tonight's sleep sounds?

7 Easy Tips To Help You Sleep Better.

1: Make sure your bedroom is dark.

2: Create a routine to help you wind down.

3: Keep your bedroom temperature cool.

4: Try Meditation.

5: Avoid using alcohol as a sleep aid.

6: Exercise regularly

7: Consider buying a new mattress.

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https://www.sleepmeditationpodcast.com

As always, sleep well 😴

Help the sleep-deprived and share this podcast with a sleepy friend. 🗣️

Thank you for listening!

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World Mental Health Day is observed on 10 October every year, with the overall objective of raising awareness of mental health issues around the world and mobilizing efforts in support of mental health.

The Day provides an opportunity for all stakeholders working on mental health issues to talk about their work, and what more needs to be done to make mental health care a reality for people worldwide.

Read our new blog post on: How Insomnia and Sleep Deprivation affects your mental health.

Many of us toss and turn or watch the clock when we can’t sleep for a night or two. But for some, a restless night is routine.

More than 40 million Americans suffer from chronic, long-term sleep disorders, and an additional 20 million report sleeping problems occasionally, according to the National Institutes of Health.

SLEEP DEPRIVATION IS STRONGLY CORRELATED WITH DEPRESSION.

Insomnia and depression actually seem to feed on each other. Sleep loss often aggravates the symptoms of depression and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa.

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Tonight we have listener requested episode from Jensen via our feedback form.

WHAT TYPE OF SOUND MAKE YOU SLEEPY?

1: Describe the sound you want to have featured in the podcast reviews.

2: Open our feedback form here: https://www.sleepmeditationpodcast.com/feeback

3: Make a post on Twitter or Instagram describing your favorite sleep sound. Use the hashtag #sleeppodcast_request 

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Help the sleep-deprived and share this podcast with a sleepy friend. 🗣️

Thank you for listening!

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Tonight we have listener requested episode from Sans_Boi via Apple Podcasts · United States of America · 09/10/19.

“This is just a suggestion, but maybe you could do one with a rainstorm going on outside with the sound of a small fan running at the same time. Also, I love the podcast 👍” 5-star review.

WHAT TYPE OF SOUND MAKE YOU SLEEPY?

Help the sleep-deprived and share this podcast with a sleepy friend. 🗣️

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Tonight we have listener requested episode from Cat Beans via CastBox

WHAT TYPE OF SOUND MAKE YOU SLEEPY?

Help the sleep-deprived and share this podcast with a sleepy friend. 🗣️

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HOW TO SLEEP BETTER?

TIP 1. SET A BEDTIME ALARM AND STICK TO A CONSISTENT SLEEP ROUTINE. Your body’s internal clock, a.k.a. your circadian rhythm plays a key role in regulating your sleep-wake cycle. This clock tells your body when it’s time to wake up in the morning and when to start unwinding at the end of the day.

TIP 2. KEEP YOUR BEDROOM COOL. Lowering your body temperature will help you sleep faster. That's why a bedroom with a temperature of 18°C or  64.4°F is ideal.

TIP 3. GO OUTSIDE FIRST THING IN THE MORNING. Get at least 60 minutes of natural daylight exposure first thing in the morning. Light is the strongest stimulus for regulating a person’s sleep-wake schedule. It doesn’t matter if it’s cloudy or sunshine, the key is to trick the brain into a new morning routine. Don’t put shades on because it will diminish the light reset function in your body clock.

TIP 4. DON'T DRINK COFFEE OR CAFFEINE AFTER NOON. Caffeine has a half-life of six hours. Caffeine is also what we call a psychoactive stimulant. For some people, a single cup of coffee in the morning means a sleepless night.

TIP 5. BE PHYSICALLY ACTIVE. Regular aerobic exercise like walking, running, or swimming provides three important sleep benefits: you'll fall asleep faster, attain a higher percentage of restorative deep sleep, and awaken less often during the night.

TIP 6. LIMIT DAYTIME NAPS AFTER 3 PM. Prolonged napping can disrupt your natural sleep cycle and prevent you from feeling tired enough to fall asleep.

TIP 7. EAT HEALTHY AND AT REGULAR TIMES. Food is just as powerful a trigger as light is. Avoid large meals and beverages at late night hours. Recent studies have shown that your eating schedule is correlated with how your body clock works.

TIP 8. CLEAN YOUR BEDROOM AND TURN OF THE BLUE LIGHT DEVICES. Remove the television, telephone, and any other devices that radiate blue light from the bedroom. Blue light can affect your sleep and potentially cause sleep diseases.

As always, sleep well 😴

💕LOVE LOVE 💕

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Once upon a time, there was a Queen who had a beautiful baby daughter. She asked all the fairies in the kingdom to the christening, but unfortunately forgot to invite one of them, who was a bit of a witch as well. She came anyway, but as she passed the baby’s cradle, she said, “When you are sixteen, you will injure yourself with a spindle and die!”

“Oh, no!” screamed the Queen in horror. A good fairy quickly chanted a magic spell to change the curse. When she hurt herself, the girl would fall into a very deep sleep instead of dying.

The years went by, the little Princess grew and became the most beautiful girl in the whole kingdom. Her mother was always very careful to keep her away from spindles, but the Princess, on her sixteenth birthday, as she wandered through the castle, came into a room where an old servant was spinning.

“What are you doing?” she asked the servant.

“I’m spinning. Haven’t you seen a spindle before?”

“No. Let me see it!” The servant handed the girl the spindle … and she pricked herself with it and with a sigh, dropped to the floor.

The terrified old woman hurried to tell the Queen. Beside herself with anguish, the Queen did her best to awaken her daughter but in vain. The court doctors and wizards were called, but there was nothing they could do. The girl could not be wakened from her deep sleep.

----

WHAT TYPE OF SOUND MAKE YOU SLEEPY?

Like tonight's sleep sounds?

Tonight we have listener requested episode from Canada! 🇨🇦

PODCAST FEEDBACK:

WHAT TYPE OF SOUND MAKE YOU SLEEPY?

LIKE TONIGHT'S SLEEP SOUND?

HOW TO SLEEP BETTER?

TIP 1. SET A BEDTIME ALARM AND STICK TO A CONSISTENT SLEEP ROUTINE.

TIP 2. KEEP YOUR BEDROOM COOL.

TIP 3. GO OUTSIDE FIRST THING IN THE MORNING.

TIP 4. DON'T DRINK COFFEE OR CAFFEINE AFTER NOON.

TIP 5. BE PHYSICALLY ACTIVE.

TIP 6. LIMIT DAYTIME NAPS AFTER 3 PM.

TIP 7. EAT HEALTHY AND AT REGULAR TIMES.

TIP 8. CLEAN YOUR BEDROOM AND TURN OF THE BLUE LIGHT DEVICES.

Like tonight's sleep sounds? Join the waitlist for our upcoming sleep app here: https://sleepmeditationpodcast.com/app

Open our long Ocean Sounds Sleep playlist on Spotify.

HERE ARE SOME TIPS FOR BETTER SLEEP 😴

TIP 1. SET A BEDTIME ALARM AND STICK TO A CONSISTENT SLEEP ROUTINE. Your body’s internal clock, a.k.a. your circadian rhythm plays a key role in regulating your sleep-wake cycle. This clock tells your body when it’s time to wake up in the morning and when to start unwinding at the end of the day.

TIP 2. KEEP YOUR BEDROOM COOL. Lowering your body temperature will help you sleep faster. That's why a bedroom with a temperature of 18°C or  64.4°F is ideal.

TIP 3. GO OUTSIDE FIRST THING IN THE MORNING. Get at least 60 minutes of natural daylight exposure first thing in the morning. Light is the strongest stimulus for regulating a person’s sleep-wake schedule. It doesn’t matter if it’s cloudy or sunshine, the key is to trick the brain into a new morning routine. Don’t put shades on because it will diminish the light reset function in your body clock.

TIP 4. DON'T DRINK COFFEE OR CAFFEINE AFTER NOON. Caffeine has a half-life of six hours. Caffeine is also what we call a psychoactive stimulant. For some people, a single cup of coffee in the morning means a sleepless night.

TIP 5. BE PHYSICALLY ACTIVE. Regular aerobic exercise like walking, running, or swimming provides three important sleep benefits: you'll fall asleep faster, attain a higher percentage of restorative deep sleep, and awaken less often during the night.

TIP 6. LIMIT DAYTIME NAPS AFTER 3 PM. Prolonged napping can disrupt your natural sleep cycle and prevent you from feeling tired enough to fall asleep.

TIP 7. EAT HEALTHY AND AT REGULAR TIMES Food is just as powerful a trigger as light is. Avoid large meals and beverages at late night hours. Recent studies have shown that your eating schedule is correlated with how your body clock works.

TIP 8. CLEAN YOUR BEDROOM AND TURN OF THE BLUE LIGHT DEVICES. Remove the television, telephone, and any other devices that radiate blue light from the bedroom. Blue light can affect your sleep and potentially cause sleep diseases.

📲 Open Slow, The New iPhone Sleep App:

✅ Sound mixes tailor-made for sleep: We know that personalization is important to you and the way you listen, so we’ve built audio mixing into the core of how our upcoming sleep app works. So get your free-trail now. A must-have for the sleep-deprived.

✅ Listen forever: No timelines, no scrubbing, no adds. All our sounds and mixes repeat forever (or until you want them to stop).

✅ Make it your own - customized audio: We curate and careful record, select and mix sounds for you. Adjust any volume in any mix and we’ll save the mix for you next time you want to listen to your customized audio.

✅ Hear the world: More than 150+ carefully mixed audio experiences, recorded from every nook and cranny of the globe. Want to tune into sitting on a beach in Hawaii, a Subway in New York City, soothing monsoon rain in India, or the ambiance of a 1st class bullet train, Shinkansen, while you’re whizzing through Japan beautiful scenery. It doesn’t matter we got you.

❤️ Sharing is caring: Help a sleep-deprived friend and share this podcast on Twitter, Facebook or Instagram. 🗣️

🏷️ Tag us on Instagram: @sleep.meditation.podcast      

👂 We listen to you:  Let us know what type of new sound you want us to publish in the future.      

Thank you for listening!