By Sheila Johnson
The space next to you in bed is empty — a nightly reminder there’s something missing from your life, which sets off a chain of troubling emotions that keep you awake no matter how tired you feel.
That may be the hardest part about losing a loved one: those sleepless nights add up, leading to constant fatigue along with irritability and anxiety. Just being yourself for your friends and family becomes impossible, and that’s not fair to them or you.
You need to get back in the driver’s seat and take control of your emotions. That’s possible through self-care, which consists of practices that prioritize your physical and mental well-being, so you can find relief from negative thoughts along with a sense of calm and well-deserved sleep. Here are some suggestions.
Get Your Exercise
Exercise and enjoy yourself while you’re at it. A jog in the morning is a wonderful way to wake up, or you could take your dog for a walk after lunch or go to a spin class after work. Activities like these ensure you’re tired when the evening rolls around, and free of undo stress, so you nod off quickly once your head hits the pillow.
Eat Properly
You know what that means: take the time to buy fruits, vegetables, and lean meats to prepare balanced meals with all the nutrients your body needs. Some foods such as whole grains and tryptophan-rich turkey actually help you sleep, while greasy items such as burgers and pizza only keep you awake with indigestion.
Manage Stress
As mentioned before, exercise helps reduce stress, but there are many other techniques you can employ to get some peace of mind and reduce symptoms. One of the most effective is simply staying organized by decluttering and keeping your home clean. You’ll feel as though you’re on top of things, and that’s because you are.
According to ZenBusiness, one of the best ways to manage your stress is to recognize your triggers. When you’re aware of what causes you the most stress, you’ll be able to cope better and take immediate action.
Turn Off the TV
Sure, it takes your mind off things, but the bright light of the TV can throw you off your internal rhythm and keep you awake long after bedtime—without you even realizing it. The same goes for that smartphone that’s always close at hand. Tune out completely and find better ways to relax.
Take a Hot Shower
A shower warms your body up, but that’s not what makes you tired. Time Magazine advises cooling down afterward in order to signal to your body that night is approaching and it’s time for bed. You’ll get the best results by showering around 90 minutes before you want to sleep—any earlier might render you overheated and sweaty when you hit the sheets.
Lightly Scented Candles
Candles set the right ambiance for slumber. According to the experts at Sleep.org, lavender works wonders and historically has been used to calm anxiety. Other aromas do the trick as well, including vanilla, valerian, and jasmine. In fact, you may want to experiment and find something that suits your fancy.
Improve Air Quality
Poor indoor air quality can make sleeping more difficult. Improve your home’s air by investing in air purifiers and opening windows when the weather accommodates. If you’ve got a fireplace in your home, call in a local chimney sweep to clean and inspect your chimney so you don’t have soot and smoke entering your home. This service averages $225, but you may pay more if you need additional services like installing chimney caps.
Read a Book
A renowned cognitive neuropsychologist says reading is the single best way to get to sleep, according to an article in Elite Daily. That may be because it reduces stress levels by up to 68 percent. Try this as a substitute for staring at the television, and you’ll find yourself in dreamland soon enough.
Get a New Mattress
If you’re still not able to fall asleep after all these changes to your routine, the culprit may be right beneath your body. The wrong mattress can keep you tossing and turning, and your needs as far as firmness and support change as you get older. That’s why it’s wise to evaluate what you sleep on every five to seven years.
Revamp Your Bedroom
There are other changes to make to your bedroom besides changing your mattress. Though the market is full of gimmicks, blackout blinds and white noise machines have a solid reputation for helping create the perfect sleeping environment, as do air-quality sensors.
It may take a few weeks before these measures begin to take effect, but once they do, slumber will no longer be a struggle. Then, you’ll have more energy to rebuild and find happiness again.