It’s no secret that one of the keys to achieving a healthy lifestyle lies in getting a proper amount of rest. Unfortunately, for those of us dealing with insomnia, for whatever the reasons, getting that much-needed rest can often be a challenge. Here are the five most common sleep tips from health and sleep professionals as to how you can improve your ability to get to sleep fast.
1. Develop a regular sleep schedule.
This will help set your body’s internal clock, making it easier to fall asleep and wake up.
2. Exercise daily.
Aside from the many other health benefits, regular physical activity during your waking hours can promote better sleep. However, try to avoid exercising too close to bedtime so that you body has time to wind down and relax. (Note: Those with pre-existing health conditions should consult their doctor before starting a new exercise regimen.)
3. Set a bedtime which allows for enough sleep.
The recommended amount of sleep for a healthy adult is generally at least seven hours. Figure out what time you need to wake, and work backwards from there to determine your optimal bed time.
4. Avoid eating a large meal before bedtime.
If you are hungry at night, a light, healthy snack may help promote sleep.
5. Create a restful sleep environment.
Keep your bedroom at a comfortable, cool temperature and limit your exposure to light. Many people find the soft, steady sound of a fan or similar white noise device can help lend towards creating a relaxing ambiance. In lieu of an actual physical device, however, you can download one of the many sleep apps available for mobile devices, including our own Vermont Sleep Sounds & Music, a free health app (for iPhone or iPad) which includes a variety of nature sounds, white noise, and relaxing music tracks.
All of these guidelines seem simple enough written down, yet the real challenge lies in developing the self-disipline to follow through. Be patient with yourself and realize that change may not come overnight. Start out with smaller, attainable goals to get an idea which ones may work best for yourself.
References: CDC.gov, MayoClinic.org, aasm.org
App Link: Vermont Sleep Sounds & Music
Vermont Sleep Sounds & Music features original recordings of music, nature and white noise sounds, meticulously hand-crafted for the highest quality and effectiveness on mobile devices. The iOS app is the first of it’s kind to include support for Dolby Atmos, a new feature on iPhones and iPads which takes advantage of multiple speaker arrays to present a richer, more immersive audio experience.
Not Your Typical Sleep App
Beyond it’s innovative support for Dolby Atmos audio, Vermont Sleep Sounds & Music is also unique in that many of the sounds offer variable options to allow user to customize their own sleep soundscape. For example, fan sounds all have various speed settings and the rain sounds are offered as with or without thunder. A mixer page allows users to blend sounds and set custom audio levels, and the sleep timer features a slow, gentle fade.
Vermont Sleep Sound & Music Features
Configurable sounds let users adjust fan speeds, select wind intensity, or even toggle thunder on or off for rain sounds.
Dolby Atmos support enhances speaker or headphone experience to help users escape their surroundings.
Music ambiance tracks feature a mix of tranquil piano and classical guitar melodies. Perfect for meditation or drifting off to sleep.
Mixer function allows users to blend sounds and set custom audio levels.
Supports Airplay 2 and Bluetooth speakers.
Subscription-free business model. A single in-app purchase unlocks all current and future sounds.
Pricing and Availability
Vermont Sleep Sounds & Music is available as a free download iPhones and iPads on the Apple App Store. A single in-app purchase unlocks all current and future content.