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7 Ways To Help You Sleep Better

Try something new to help you to sleep better.

Christine Gordon

Feb 18, 2019

Shippensburg University

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Every now and again we all have a sleepless night. These 7 ideas can help you to try something new to help you to sleep better without having to take any over the counter medications.

Practice good sleep hygiene

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Sleep hygiene means that you are following a bedtime routine. Which can be for some going to bed at the same time. Only use the bed for sleep and intimate relations. Washing your face, brushing your teeth, turning the screens off at a certain time. Find a routine that works for you and helps you to relax and get into the grove of preparing to go to sleep.

Meditation

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Meditation can be used to help you relax your muscles. I found a cool app called Insight Timer that you can download for free on the app store that has loads of guided meditations. They have specific ones for sleep, you can choose the amount of time that you would like to utilize and if you prefer a male or female voice. This is one way to help release the tension that is occurred throughout the day and drift into a good sleep!

Use an essential oil diffuser with lavender.

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Lavender is a great sent to help you relax. Have the essential oil diffuser have lavender pumping throughout your room. Relax and enjoy the scent!

Get a sound box.

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Have noisy neighbors, can't fall asleep when there is no noise? They make noise boxes now that can play a bunch of different settings and you can change the volume to be as soft and as loud as you need it to be.

Get light darkening curtains.

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Having trouble falling asleep because of light? Invest in some light blocking window shades, or new curtains. Get the room to have as much or as little light as you find comfortable.

Get a new mattress pad.

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Maybe your bed is too hard? They have all sorts of extra mattress pads that you can buy that range in price. Give this a try, maybe you just needed a little extra cushion.

Limit your food and drink intake after a specific time.

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Depending on the sleep schedule you need to utilize to fit the schedule you have throughout the day choose to stop eating and drinking at least 2-3 hours before bed. This will limit the number of times you have to wake up to use the bathroom in the middle of the night. Stop drinking caffeinated beverages at least 6 hours before your nightly bedtime is scheduled because this can be a huge factor in not being able to sleep.

Before trying any sleep aids and or supplements make sure you talk to your family doctor to ensure that it is suitable for you to take any over to counter options. Walk through what you normally do before bed and change one thing at a time to see what works and doesn't work for you. If you change too many things at once you may not be able to know what will help you and what will not.

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This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.

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7 Ways To Help You Sleep Better

Try something new to help you to sleep better.

Practice good sleep hygiene

Meditation

Use an essential oil diffuser with lavender.

Get a sound box.

Get light darkening curtains.

Get a new mattress pad.

Limit your food and drink intake after a specific time.

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The Best Lines from the Fab Four

And in the end, the love you take is equal to the love you make

The sun is up, the sky is blue, it's beautiful and so are you

Love is old, love is new, love is all, love is you

There's nowhere you can be that isn't where you're meant to be

Life is very short, and there's no time for fussing and fighting, my friend

He say, "I know you, you know me", One thing I can tell you is you got to be free

Oh please, say to me, You'll let me be your man. And please say to me, You'll let me hold your hand

It was twenty years ago today, Sgt. Pepper taught the band to play. They've been going in and out of style, but they're guaranteed to raise a smile

Living is easy with eyes closed, misunderstanding all you see

Can you hear me? When it rains and shine, it's just a state of mind

Little darling, it's been long cold lonely winter. Little darling, it feels like years since it' s been here. Here comes the sun, Here comes the sun, and I say it's alright

We danced through the night and we held each other tight, and before too long I fell in love with her. Now, I'll never dance with another when I saw her standing there

I love you, I love you, I love you, that's all I want to say

You say you want a revolution. Well you know, we all want to change the world

All the lonely people, where do they all come from. All the lonely people, where do they all belong

Oh, I get by with a little help from my friends

Hey Jude, don't make it bad. Take a sad song and make it better

Yesterday, all my troubles seemed so far away. Now it looks as though they're here to stay. Oh, I believe in yesterday

And when the brokenhearted people, living in the world agree, there will be an answer, let it be.

And anytime you feel the pain, Hey Jude, refrain. Don't carry the world upon your shoulders

I'll give you all I got to give if you say you'll love me too. I may not have a lot to give but what I got I'll give to you. I don't care too much for money. Money can't buy me love

All you need is love, love is all you need

Whisper words of wisdom, let it be

Blackbird singing in the dead of night, Take these broken wings and learn to fly. All your life, You were only waiting for this moment to arise

Though I know I'll never lose affection, for people and things that went before. I know I'll often stop and think about them. In my life, I love you more

Obviously the best superpower.

There have been many lessons learned.

1. The importance of traditions.

2. How to be thankful for family and friends.

3. How to give back.

4. What the word "community" really means.

5. That it isn't about the destination, but the journey.

6. The consequences of making bad choices.

7. To trust people, until you have a reason not to.

8. To be welcoming and accepting of everyone.

9. How to be my own, individual person.

10. How to work for what I want.

11. How to be great at giving directions.

12. How to be humble.

13. To be well-rounded.

14. How to be great at conflict resolution.

15. The beauty of getting outside and exploring.

16. To be prepared for anything.

17. That you don't always have to do it alone.

18. How to be creative.

19. To brush off gossip.

I have never been so thankful to know you.

Dealing with the inevitable realities of college life.

Don't freak out

Email the professor

Attend the first class

Keep attending class

Have a backup plan

Remember that everything works out at the end

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