Getting more Restful Sleep
Nearly all of us have experienced a bad night’s sleep at least a handful of times in our lives. It’s not a pleasant feeling to sleep poorly and to wake up feeling groggy and exhausted. Unfortunately, for between 50 and 70 million Americans, bedtime is far from relaxing because they suffer from chronic or ongoing sleep disorders. Reflexology has benefits that can positively affect many areas of your health, but sleep is a very important one! There are several evidence-based strategies that can help promote healthy sleep habits, and here are our best tips:
-Create a relaxing sleep schedule: Going to bed and waking up at the same time can help your body’s circadian rhythm. Keep your bedroom dark, cool, and quiet to create a calming atmosphere. Replace worn-out bedding with cotton or linen sheets, and avoid cluttered, over-stimulating device usage before you drift off to sleep! Instead, consider listening to audiobooks or light music.
-Limit caffeine and alcohol: Caffeine and alcohol can interfere with your sleep, so it’s best to avoid them or limit your intake. If you are someone who loves their morning coffee, it’s best to have it around 10am to make sure the body metabolizes it before your afternoon and evening. For some people, having coffee even as early as noon can negatively impact their nighttime rest. Caffeine can also enhance anxiety, which doesn’t promote the restful and calm environment that creates great sleep routines!
-Reflexology: One way to help your body reduce tension is through reflexology. This complementary therapy applies pressure to points on the feet, hands, and ears, and can stimulate the body’s natural healing and promote a much deeper level of sleep. The relaxation response induced by proper reflexology techniques (using a professional and not just trying it on your own!) can also reduce aches and pains that make it hard to fall or stay asleep.
-Avoid large meals before bedtime: Eating a heavy meal before bedtime can interfere with your sleep, so it’s best to avoid large meals close to bedtime. When you eat a heavy meal, your body needs to work harder to digest the food, which can lead to discomfort, bloating, and indigestion. These symptoms can make it harder to fall asleep or stay asleep. Additionally, eating a large meal can cause fluctuations in your blood sugar levels, which can lead to a surge in energy and make it harder to feel sleepy. If you need to eat something before bed, choose a light snack that is easy to digest, such as an apple with yogurt.
By following these tips, you can create a healthy sleep routine that promotes restful sleep and overall well-being. If you continue to have trouble sleeping, it’s important to talk to your healthcare provider for further guidance and support. If you have questions about how reflexology can help support your sleep habits, please reach out today!