b'| SELF CARE GUIDE7 Ways to Fall Asleep FasterBattle your nighttime struggles with these helpful hintsBy Courtney FeairhellerA4. Tune outTune out your spouses snoring and other distracting good nights sleep is crucial to everyday success, and no one knows this better than busy healthcare professionals. Poornoises with some calming music or sounds. Research shows that soft, sleep can take a toll on your work performance and your over- relaxing music not only helps you fall asleep, but it also contributes all health. Thats why its important to catch the right amount of zzzs! to longer, deeper sleep. You could listen to Pandoras classical music If you find yourself staring wide-eyed at the ceiling instead of sleep- station, white noise or the sound of waves crashing on the beach; it all ing, check out these seven tips for falling asleep faster! depends on what works for you.1. Keep a journalGoing to bed with a busy mind is never a good5. Drink a warm beverageSteer clear of caffeinated or alcoholic idea. Let go of daily stressors by writing in a journal at least two hoursbeverages close to bedtime, and drink a mug of herbal tea or warm before bedtime. Or you can jot down whats bothering you in a note- milk instead. These soothing beverages will help you wind down and pad, on your computer, or even on a random scrap of paper. By the timefall asleep easier.you go to bed, your mind should no longer be racing. 6. Wear comfortable clothingWearing tight, uncomfortable 2. Cool your roomKeep your room on the cooler side for sleep- pajamas leads to restless nights. Instead, wear light, loose-fitting, friendly conditions. We recommend setting the thermostat to aroundbreathable pajamas for better sleep. If youre not a fan of pajama sets, 65 degrees or lower. A cooler room will induce sleepiness and preventwear a t-shirt in a larger size for an extra comfy fit.night sweats. If you tend to get cold throughout the night, sleep in lay- 7. Dim the lightsExposure to bright lights right before bedtime ers or place a blanket within reach. can hinder sleep and disrupt healthy circadian rhythms. Before you 3. Hide your clockWhen youre constantly checking the time,get ready for bed, dim the lights or switch to a soft bedside lamp. Then, youre only stressing yourself out more. So youre not glancing at itonce you go to sleep, make sure that all lights are fully off for restful every five minutes, turn the clock towards the wall or cover it with asleep. Include lights from digital equipment. Put mobile devices away, towel. If you have to use your phone as an alarm, keep it in a drawer orand make sure all digital devices are out of reach and on silent modeISTOCKunder the bed so youre not tempted to pick it up. Do you have any helpful sleeping tips to share? Let us know! nwww.elitecme.com |2020| SELF CARE GUIDE 21'