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How to Handle Sexual Frustration (Physical & Mental Relief)

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If you are not engaging in sex as frequently as you like, you’re not alone. Sexual dissatisfaction and inactivity are increasing – recent research shows that 1 in 3 men in the U.S. aged 18 to 24 did not engage in sex in the past year.

But while feelings of sexual frustration are common, many people do not understand why they feel so frustrated or what they can do to minimize these feelings.

The key to reducing your sexual frustration is to find out what’s causing it and the steps you can take, whether it’s talking to a therapist or listening more to your body.

Below we include a guide that explains everything you need to know about sexual frustration, from causes to solutions.

What Is Sexual Frustration?

Sexual frustration is the overall dissatisfaction with one’s sex life. It can be due to both the amount of sex you’re having or the quality of the sex you’re having. You could have frequent sex and still be sexually frustrated, or you may feel like you’re not having sex enough or your needs don’t get met during sex.

Horniness and sexual frustration often get confused, but they’re not the same. Being horny means you have the desire and arousal for sex, but it usually has a positive implication. We use horny to tell our partner that we are turned out.

You can be horny without being sexually frustrated, which is often the case. But being horny without having your sexual needs met is what will lead to frustration.

Sexual frustration isn’t an official medical diagnosis or condition. It’s a common feeling that many people experience, especially as you’re navigating your sex life as a young adult.

Signs You’re Sexually Frustrated

Life is full of stressors, and it’s easy to get into a funk sometimes. But being short with your partner or getting extra frustrated at work one day may not be the issue that appears on the surface – you could be sexually frustrated.

Being sexually frustrated often will impact other areas of our life. Below we include some potential signs that you’re sexually frustrated.

None of these behaviors 100% indicates that you’re sexually frustrated, but they are common behaviors you should use to ask yourself how you’re feeling about your sex life.

  • Frequent arguing in a relationship
  • Living through friends’ sex lives
  • Being much more sensitive than usual
  • Increase jealousy and frustration toward others, especially who your partner is nice to
  • Giving up and feeling hopeless about your sex life
  • Increased porn consumption
  • Leading topics back to sex
  • Trouble sleeping
  • Starting fights for no reason
  • Using binge drinking or other stimulants to cope
  • Increased display of physical touch or trying to connect
  • Asking a partner often about or for sex
  • Checking out mentally and fantasizing about sex

If any of these signs sound familiar, you may be going through a period of sexual frustration.

Luckily, you don’t have to feel this way forever. Understanding the causes of your frustration and what you can do about it will help you feel more satisfied with your needs.

signs of sexual frustration

What Leads to Sexual Frustration?

People usually experience sexual frustration for reasons including poor sexual connections, low libido, or dissatisfaction with their sex life in general.

But there may be a few factors at play. It’s important to understand what could be contributing to your sexual frustration because it will help you address it properly.

For instance, you may feel sexual frustration with your partner because you don’t enjoy yourself during sex. But look a little deeper – is it that person, or are you experiencing an underlying issue like anxiety that decreases your libido and ability to orgasm?

Once you identify the issues that are causing sexual frustration, you can start to solve those problems and improve your sex life.

Lack of Partners

Not having someone to have sex with is the most obvious cause of sexual frustration. You may be ready, able, and wanting to have sex, but you haven’t found a sex partner.

This could be for many reasons: you haven’t found someone that matches your type, you may feel uncomfortable online dating, and you may not trust someone new.

You may also be wanting to have sex with someone who is not available, like an old partner or someone you like that is already in a relationship.

A lack of a partner to have sex with is a natural occurrence for many people that can cause loneliness, which in turn can cause sexual frustration.

poor communication leads to sexual frustration

Poor Communication

Talking about sex and even negotiating is an important part of any relationship, but people often don’t know how to communicate what they need. They make feel uncomfortable bringing up their needs or don’t want to start a fight with their partner.

We’re often not taught as we grow up about how to talk about sex and desire comfortably. Many people never learn the skills to discuss what sex should look like in a relationship.

Without this communication, sexual needs can be unmet and ignored. At some point, a partner may even stop initiating sex and give up because they’re not satisfied. They may end up in a sexless relationship which will significantly impact the relationship’s overall health.

Our Physical Needs

The physical benefits of sex make it such a pleasurable activity for us. A healthy sex drive of course includes pleasure and orgasms, which make us feel amazing at the moment. But sex is also great for physical health.

It’s a great stress-reducer. It can also reduce pain, improve sleep, and make heart health better. Without the rejuvenating feelings of sex, your body may start to feel out of tune and tense because of the pent-up energy inside of it.

Whether you’re not having sex frequently enough or your partner is not meeting your needs during sex, a lack of physical pleasure during sex means you will miss out on all of the other physical benefits.

Our Emotional Needs

It’s important to understand that humans are emotional beings with basic emotional needs. Even if we’re bad at connecting with others, we still need this connection – it’s in our wiring.

Sex is a need that’s often considered to be on the same baseline as food and water. We’re sexual beings, so we need sex to feel emotionally satisfied, especially if we’re having sex with a partner we care about.

When we don’t get our sexual needs met by someone we care about, it is frustrating because we naturally consider it a part of the human experience.

Medical Barriers

Many medical issues may impede the ability to have sex or orgasm, which can naturally lead to sexual frustration.

Certain mental health conditions can decrease libido, like anxiety and depression. These conditions are quite common – anxiety disorders affect almost 20% of the U.S. population almost every year.

People suffering from anxiety may have a lower desire to have sex or have difficulty finding and trusting a partner, which can cause sexual frustration.

Others may suffer from physical barriers like genital discomfort, hormonal imbalances, and side effects of medications that make it difficult to enjoy sex. Even if they want to have sex, it is painful or not satisfying.

Some medical issues may increase sexual desire, which can also cause frustration if those desires are not being met by a partner.

Persistent arousal disorder is a medical condition that causes constant states of arousal, even after an orgasm. This condition may cause frustration for someone who is not having the amount of sex they need to satiate their desires.

causes of sexual frustration

Physical Ways to Address It

The tension of sexual frustration can pass naturally as you go about your day, so waiting it out is often one way to handle it. But if you prefer to stop it yourself, you have plenty of outlets you can use to relate that energy.

Sex is of course a physical experience. The first course of action for reducing those feelings of sexual frustration is to take care of your body’s physical needs.

Below we include a few of the ways that you can give more attention to your physical needs. Changes like altering your diet and engaging in solo sex can make a noticeable difference in coping with sexual frustration.

Masturbate

Masturbation is a completely normal and healthy part of your sex life – even if you’re in a relationship. Research shows that 78% of adults in the world masturbate, and this number is likely higher.

Pleasuring yourself solo is a great way to remind yourself that while having another sexual partner feels great, you can still pleasure yourself on your own. You are a sexual being and it will empower you to remember that you can meet your needs by yourself.

If you’re sexually frustrated but you don’t want to masturbate, you should consider why that is.

Have you been taught that it is wrong? Do you feel uncomfortable with your body? Do you not know how to make yourself come?

It’s common to face problems that prevent you from wanting to masturbate or masturbating in a way that pleasures you fully, and it’s not something you put on yourself to fix. Working with a therapist or even a sex therapist can help you identify the emotional or physical barriers that are preventing you from enjoying solo sex.

masturbate to relieve sexual frustration

Exercise

Regardless of the amount of sex you’re having, exercise is a positive routine that you should include in your life. The benefits of exercise are universal and consistent.

53% of people say they feel good about themselves after exercising, 40% say exercise puts them in a good mood, and 32% say they feel less stressed after exercise.

Remember that sexual frustration is a form of pent-up physical energy. By exercising, you have an outlet to release this energy while also feeling good about what your body can accomplish. It’s no surprise, then, that so many people feel less stressed after they exercise.

Whether it’s kickboxing, running, or even a yoga class, try out a bunch of different activities that leave you feeling energized and satisfied after your workout. Look for activities that get your blood pumping and your heart rate up. Cardiovascular actuates will trigger an energy release and rush of endorphins that will help to combat sexual frustration.

exercise for sexual frustration

Take Care of Other Physical Needs

Self care is important. When you’re in a rut, it’s easy to forget your bodily needs. Failing to drink enough water and get enough sleep are two of the biggest culprits.

And how many times have you been deep in a task when you have to go to the bathroom and tell yourself “5 more minutes!” Instead of listening to your bladder?

When you stop listening to your body, it will stop communicating with you about the ways to feel the best you can. If your body is feeling stressed due to poor nutrition, inadequate sleep, or lack of exercise, it may take out all of this stress in the form of sexual frustration.

Once you start to check in with your body about nonsexual needs that will sustain your health, you may find that your sexual frustration does not become as strong. You may be more comfortable masturbating on your own, start to enjoy better sex with your partner, or your sex drive will regulate.

As soon as you become aware of your needs, you can identify what you need and being avoiding sexual frustration.

Try Out Different Kinds of Partners

Many people have the mindset that sex is reserved for relationships only. While this is a legitimate approach, you may not be one of those people. If you want to have sex but don’t want to be in a relationship, you can explore different kinds of partners to have your needs met.

If you would like to have no-strings-attached sex with someone you don’t know, you may opt to have a one-night stand.

If you would like to have someone you know as a sexual partner, you may partake in casual dating or friends with benefits. You will know this person a little better but won’t commit to being in a relationship with them.

Remember that no matter who you’re having sex with or how frequently you’re having sex, you should always use protection with someone unless you are in an exclusive relationship and have both been tested. This will protect you as much as possible from STDs. You should also get tested regularly every 2-3 new partners that you have.

try different types of partners

Explore Other Types of Touch

If you’re in a relationship and not satisfied with sex, think about the other types of touch you experience with your partner. Do you feel that you’re not being touched enough? Does your partner not know your sweet spots?

Exploring other types of touch with your partner can help you form a stronger connection that transfers over to the bedroom.

Foreplay becomes especially helpful here – how long are you engaging in foreplay before you have sex? If you’re doing it just to get it over with, the sex may not be as satisfying. But if you’re taking your time with each other’s bodies, sex may be much more rewarding.

Emotional Ways to Address It

To find sexual frustration solutions, you also have to address the emotional aspects of it. Sex is an emotional experience as well as a physical one. Below are a few ways that you can find sexual frustration relief on an emotional level.

Listen to Calming Music

When you’re feeling sexually frustrated, now’s not the time to start listening to your going-out playlist or music that puts you in the mood. Many artists sing about sex and sexual relationships.

While this music is enjoyable to listen to, it’s not going to make you feel good during moments of sexual frustration. Instead, put on some music that will down-regulate you. Chill folk music or acoustic tracks may help calm you down.

Music is a powerful mood regulator, and the music you listen to often influences how you feel, even if you’re not aware of it happening. Keep this in mind when you choose what to listen to.

Practice Mindfulness

Mindfulness is an important part of a healthy life, no matter the circumstances. It can help relieve stress, improve sleep, reduce pain, and even make medical conditions feel better.

The practice of mindfulness is so helpful because it keeps you focused on the present moment and what you’re feeling. It helps you to accept your thoughts as they come and let them pass, instead of judging or resenting yourself.

Having feelings of sexual frustration may make you be hard on yourself or get angry for having those feelings, and can even lead to you blaming yourself. The reality is that sexual frustration happens to everyone at some point – and it’s not your fault. It’s a natural human feeling.

With mindfulness, you can allow yourself to feel those negative feelings as you breathe and try to bring yourself back to the present moment. In the long run, it can help to reduce your stress and prevent you from fantasizing about sex and will keep you engaging with the current moment.

practice mindfulness for sexual frustration

Write Out Your Frustrations

Sometimes all we need is the space to write out what we’re feeling. When you have the physical pent-up energy from lack of sex, that last thing your body needs is to have the pent-up emotional energy, too.

Writing out your frustrations gives you a way to release all of that negative energy that you’re feeling about your sex life. It can help you to let go of those feelings as you write them down.

Having a journal for your frustrations can also help you track patterns. For example, are there certain times of the day that you feel more frustrated? Do you notice that you don’t feel as frustrated on days that you engage in a particular type of exercise?

When you identify what you’re feeling and potentially find out what lifestyle factors are affecting those feelings, you can make changes in your routine that will help you feel better.

Communicate Your Needs With Your Partner

How often do you talk about sex with your partner? Do you discuss what you want and how often you would like sex? Do you ever tell your partner when they do something consistently that doesn’t make you feel good?

Your partner is not a mind-reader. If you’re not having good sex, talking about is the best way to let them know what you need.

Approach the topic of sex with your partner as calmly and confidently as you can. You’ll likely find that doing this will make your partner comfortable to talk about what they need, too, which will make sex better for both of you in the future.

Be prepared to compromise. Every relationship needs a balance in which both partners are satisfied. Remember that you can also fulfill some of your desires – for example, you can masturbate on a day that your partner had a long day at work and is too tired to engage in sex.

communicate needs with your partner

Finding Sexual Frustration Relief

Sexual frustration is not a great feeling, but it doesn’t have to be a permanent one. By listening to your body and showing yourself compassion, you can begin to feel more satisfied. Of course, you can always talk to a mental health professional as well if things become overwhelming.

To learn more about health, wellness, and personal growth, view our other blog posts, such as this one about crying after sex.

Source link: https://mellowed.com/sexual-frustration/ by Keely at mellowed.com

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HEALTH WELLNESS

Stop Self Diagnosing: 5 Reasons to See a Doctor Instead

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These days, it seems like everyone’s a doctor. From nutritional advice to various diagnostic testing services online to natural remedies for everything, it’s easy to find a treatment to almost every problem online.

Sites like WebMD and HealthLine can allow you to quickly look up your symptoms to determine the most likely trigger. Self-diagnosing can be helpful in a pinch (when you need a quick way to bandage a small cut or advice on how to subside a headache), but it may be doing you more harm than good.

Here are five reasons why you might want to seek the advice of a medical professional, rather than self-diagnosing.

1. Online Credibility Can be Questionable

Sure, nerdygUrl684 on that well-established health forum has great advice on coping with depression, but you have no idea who she is. Is she really a licensed therapist? Did she really suffer from depression? And even if so, how can you be sure the natural treatment plan that worked for her will help you?

The truth is, you can’t. Every individual is different and if you’re suffering from a mental illness, working out a treatment plan with a therapist is your best course of action. They can unbiasedly assess your progress and work on goals that best fit your health goals.

The same goes for physical symptoms. Just because a so-called doctor online recommended dietary changes to improve your gut issues, doesn’t mean you should skip the doctor. You might need immediate treatment to help improve your problems, along with making nutritional changes.

2. Home Remedies Can Be Dangerous

Natural remedies are great. Many people want to avoid taking antibiotics, since they can hurt your immune system and cause other problems. And if you can avoid antibiotics and get better, that’s awesome! But don’t forget that antibiotics save lives every day and are a valid form of treatment.

This is particularly important when dealing with women’s health issues. There are many natural remedies online for yeast and other vaginal infections that can be downright scary or even painful to try out. And many of these remedies can make your problems worse or lead to new issues.

Natural remedies are great, but try working with a naturopath or physician who is open to alternative medicine, instead.

3. You Can’t Be Objective About Yourself

Many times psychological illnesses have physical components that people misdiagnose on their own. Those stomach ulcers are physical, without a doubt, but they may be linked to severe anxiety.

Your acne might be helped with topical creams from stores or your kitchen cupboard, but your might be overlooking a problem on the inside that a doctor would catch.

You can’t be objective about your own health or state of mind, no matter how logical you are. Not visiting a doctor can be severely detrimental to your health and can lead to even worse problems down the line.

4. You Can Make Yourself Sick

We’ve all hopped on WebMD and typed in our symptoms, fearing for the worse. It’s hard to find a string of symptoms that doesn’t indicate that you might have cancer or another serious disease.

Even when the odds are likely that you don’t, worrying about the threat of disease can lead you to thinking every mental or physical ailment is a sign of the worst.

That headache? Obviously a brain tumor. Your nervousness about a big interview? Crippling anxiety. That pain in your chest? You’re having a heart attack.

Constantly searching for answers to strange symptoms can lead us to believe we’re always sick or developing worse problems. Googling your symptoms can turn you into a hypochondriac and make you paranoid about every sneeze, cough, or hiccup.

5. WebMD is a Database, Not a Doctor

It’s great having access to medical information whenever you want it, but remember, WebMD and similar sites are databases with stored information. Just look at some of the symptoms of the diseases you’re looking up: headache, nausea, dizziness… they’re common symptoms for so many diseases, both mental and physical!

Talking to your doctor and allowing them to run tests, if needed, is the only way to be sure about your diagnosis and this certainty will allow you peace of mind.

Stop making yourself sick by self-diagnosing and make an appointment with your family doctor, instead.

Source link: https://mellowed.com/self-diagnosing/ by Courtney Johnston at mellowed.com

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HEALTH WELLNESS

How to Practice Yoga at Home

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These days, Yoga is a popular practice in North America, and for good reason: the ancient Eastern practice can bring many physical and mental benefits to its practitioners. Some of its most touted benefits include increased flexibility, weight loss, and an improved sense of well-being. 

There are now over 6000 yoga studios across the U.S. which offer guided classes to seasoned yogis and beginners alike.

But yoga memberships are expensive and not everyone feels comfortable practicing yoga in a studio environment (especially if you’re just starting out). 

Over the years, I’ve come to prefer practicing yoga in the comfort of my home, so that I can flow how I want, at my own pace. (Plus, there’s no one around to witness my face plants whenever I topple over in bakasana pose!)

Even better, a yoga practice from home is cost-effective and easy to start! If you’re brand new to yoga, here are seven steps to start practicing yoga at home:

1. Attend a Live Yoga Class First

Although not strictly necessary, I would highly recommend attending a few live yoga classes first if you are a total beginner. The reason is that it can be really difficult to know if you’re doing the poses correctly without a teacher there to explain how to get into the poses and how to modify them where necessary.

Even the most basic poses, like Downward facing dog, are surprisingly easy to goof up without guidance. 

I can’t tell you how many moments I had in a yoga class when I was (somewhat smugly) thinking I was doing a pose correctly, but then my teacher would gently adjust me this way or that, and suddenly I’d have a lightbulb moment like, “Ahh, that’s what I should be doing!”)

Most yoga studios do offer a few free or discounted classes for new students. It’s worth the investment to go a few times just to have a foundation on which to build your home practice. 

2. Pick Your Spot 

One of my favorite things about Yoga is you don’t need much space to get ‘er done. If you can roll out your mat and spread your arms out without touching anything, you’re good to go. 

However, there are still a few factors to consider.

If you have any pets, assume with certainty that they will get in the way. My cat loves to walk through my arms and stick her butt in my face during downward-facing dog. I make sure she is in another room while I’m practicing so that I’m not worried about stepping or tripping over her. 

I’ve heard that dogs are even worse for this. (Even though you can apparently incorporate them into your practice with one of the newer yoga trends, “Doga”.)

And if you have family or housemates around, I don’t recommend using the living room unless you know for sure no one else will be using it. Trying to flow through sun salutations while your sister is watching the Kardashians is a decidedly un-Zen experience. 

You could even try moving your practice outside as some yogis find that nature and sunlight help their practice. 

3. Buy a Quality Yoga Mat (and Optional Accessories)

Another great thing about yoga is that you don’t need much equipment at all to get started, just comfortable clothes and a mat. 

However, yoga mat shopping is not the time to be frugal. Cheap mats will cause you to slide around (possibly hurting yourself), or they may bunch up and tear. 

Take it from me; a poor quality mat is really distracting and discouraging so it’s worth investing in a good one. (B Ma​​t is hands down my favorite!)

How to Choose the Best Yoga Mat

Learn how to choose the right yoga mat for you, and see our favorites!

Other than that, you don’t need much else. Of course, there is a ton of Yoga gear you can spend money on if you want to; everything from bolsters to blocks and straps. But most of these things are easily substituted with household items, like books instead of blocks, or a belt instead of a strap. 

Other nice-to-have accessories for a home yoga practice are a mirror and a portable speaker. The mirror helps if you have one available as it can help you see if you’re doing the poses correctly, and the speaker is for yoga music that gets you in the right headspace for your session.

4. Set an Intention for Your Yoga Journey

What do you want to get out of your yoga practice? More flexibility? Greater strength? A way to tame nervous energy? Just want to figure out how to stand on your head?

There are any number of reasons to practice so setting an intention before you start can help you put a game plan in place and build a consistent routine.

Then once you’ve chosen a goal, decide how often you will practice and schedule it into the calendar. 

Because if you don’t schedule it, you aren’t going to do it. Trust me on this.

5. Choose a Yoga Style

When I first started looking into yoga, I was surprised and a little overwhelmed to learn that there are a plethora of yoga styles to choose from, some wildly different than others. But since you have already set goals and an intention for your practice, it should be relatively easy to narrow down which yoga styles you’d like to try. 

Hatha yoga is probably the most common in the U.S. and typically a more basic style of yoga that’s great for beginners. 

Ashtanga or Vinyasa will be more your speed if you’re looking for weight loss, while Restorative yoga a more passive form that’s great for relaxation and mental well-being. 

But those styles are just the tip of the iceberg! Read up on a few different styles and find the one that seems to best support your yoga goals.

6. Find a Virtual Yoga Teacher

While you could practice yoga on your own without any guidance, I would really recommend finding virtual yoga classes to guide your practice. Virtual yoga classes are my favorite because they keep your practice fresh, structured, and challenging. 

However, there are a ton of yoga apps and online platforms out there, and sifting through them can be a bit overwhelming. My top recommendation is MyYogaWorks which has hundreds of classes and dozens of teachers to choose from, for every style and experience level.

MyYogaWorks: The Netflix of Yoga

Check out our review of MyYogaWorks below!

MyYogaWorks also has “Yoga Journeys” with pre-planned classes and you can also make your own class “playlists” and schedule them into whatever digital calendar you like to use.

7. Practice Safely

The most important thing to remember when embarking on a home yoga practice is that yoga shouldn’t hurt. Yes, yoga should be challenging, but do not force yourself into poses that are painful or you could end up with pulled muscles or worse! 

I once pulled a muscle in my neck doing a supported shoulder stand and it took months to recover.  

Start with easier, shorter classes and work your way up as you build more strength, flexibility, and stamina. You will be shocked at how much bendier and stronger you are after just a couple weeks of 10-15 minute classes!

If you are looking to do more advanced poses I would really recommend going to a yoga class or maybe one-on-one yoga teaching in-home. Always put safety first so that you don’t end up being transported to the hospital looking like a mangled pretzel. 

Start Practicing Yoga at Home

When practiced safely and intentionally, a home yoga practice can be a great way to improve your overall health and well-being. 

My favorite thing about a home yoga practice is that it truly becomes your practice. If I want to spend ten minutes in my favorite restorative pose, or work on my arm balances during my lunch break, it’s just a matter of unfurling my mat.  

It’s such a great feeling when you know that a dose of physical and mental energy is just a yoga mat away!

Source link: https://mellowed.com/how-to-practice-yoga-at-home/ by Corrie Alexander at mellowed.com

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HEALTH WELLNESS

How to Go to Sleep Earlier: 9 Simple Tips

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Nobody wants to deal with sleep problems.

Getting a full night’s sleep is not only important to ensure you’re alert and ready to go the next morning, but it’s also important for your physical and mental health.

Sleep is essential to your overall health, and yet many struggle to get enough sleep at night. Whether it’s due to sleep problems, poor sleeping habits or even your daytime habits (yes, what you do during the day effects how you sleep at night), not being able to fall asleep is a common problem.

Read on to find out why you should make sleep a priority in your life and how to get yourself on a better sleep schedule.

Why Regular Sleep is Important

When you’re asleep, your body undergoes important physical maintenance. During REM sleep (or deep sleep), your body recharges your heart, heals damaged cells and blood vessels, and helps boost your immune system.

It can also ensure you’re more productive and mentally balanced, while reducing anxiety. So you can probably understand why forming good sleep habits and getting good sleep every night is so important, right?

However, 1 out of 5 Americans suffer from sleep disorders, preventing them from falling or staying asleep (sleep loss). This can cause a myriad of other disorders, all stemming from a lack of sufficient 5eep.

If you have sleep problems and struggle to fall asleep at night or find yourself parked in front of the TV or computer until 2 am, there are some helpful tips you can take advantage of to help yourself fall asleep earlier, every night.

9 Tips To Help You Go To Sleep Earlier

You may think you’re a night owl, but once you get on a regular sleep routine, you may change your mind. Here are five tips to help you successfully get to bed earlier.

1. Create an Evening Bedtime Routine

Setting a scheduled bedtime is one of the easiest ways to solve your sleep problems.

This tip won’t work for everyone, especially if you’re constantly working odd hours. However, if you have a predictable job, regular school schedule, or flexibility to manage your own calendar, then take advantage of it by planning your bedtime routine.

The general premise here according to sleep experts, is to set a time to set a specific bedtime and stick to it — even on weekends. Your circadian rhythm thrives on routine and will help ensure you get better REM sleep. You’ll find yourself actually becoming tired at bedtime and your mind will be in sleep mode.

2. Set an Electronic Curfew

Unplugging from electronic devices can help your mind destress and prepare for sleep. You might think you’re relaxing when watching TV or playing a game, but you’re really keeping your mind engaged and active and preventing yourself from getting quality sleep.

If you find it difficult to fall asleep at night, research shows that electronics may be to blame. Even if you’re tossing and turning, resist the urge to reach for your phone. The blue light emitted from electronics can actually halt melatonin and prevent your body from falling asleep easily.

3. Ditch Your Alarm Clock

Most of us have alarm clocks on our phone, but some people prefer old fashioned clocks or alarm clocks. If you can read your clock at night, though, it’s more likely to interfere with your sleep.

Have you ever woken up, only to look at the time and realized you only had an hour and a half left to sleep before your alarm went off? This disruption can interfere with your sleep cycle and natural circadian rhythm, and some people may even find it impossible to fall back asleep, getting up earlier than planned, instead.

Instead of looking to the clock and getting anxious about when you have to wake up, remove the temptation altogether. While you shouldn’t look at your phone, if you think you’ll be tempted, plug it in away from the bed, so you’ll need to get up to peek at it.

4. Eat Four Hours Before Bedtime

Eating late at night really can keep you awake. When the stomach is digesting food, it’s harder for your body to understand it’s time to shut down and go to sleep. To avoid this, it’s recommended you have your last meal a minimum of four hours before you go to bed.

This means if your bedtime is 10:30 pm, you should eat dinner at 6:00 pm or earlier to ensure you give your body adequate time to digest. You also need to eliminate late night snacking — even a small snack can impact your sleep cycle.

5. Establish Bedtime Rituals

If you’re dealing with a sleep problem, one of the first things you should think about is your bedtime habit. What are you doing immediately before you lay down?

Creating a pre-bedtime routine can really help your body get in sync and ready for sleep. Doing the same things every night, in the same order can help your body anticipate sleep, helping you fall asleep faster.

Now, everyone has different sleep requirements to “get them in the mood”. But in general, your pre-bedtime rituals should be lowkey and soothing. 

Washing your face, showering, taking a bath, and brushing your teeth are standard tasks to add to a routine. You might even want to add calming activities like listening to soothing music, or reading for 15 minutes to the start of your routine. Any type of relaxation technique that puts you at rest should work.

Heck, some people even like to do some relaxing exercises like deep stretching or yoga. And there are some people who just have so much energy throughout the day that they need strenuous nighttime exercises in order to fall asleep.

If it helps you relax, you might want to incorporate it into your bedtime routine.

6. Create a Comfortable Sleep Environment

The reason you go to sleep so late might not have anything to do with a sleep problem.

Some people have a tough time going to sleep earlier simply because their environment isn’t set up for a good night’s rest. Everything from the sounds around you to your mattress and pillow impact your sleep environment.

Luckily there are some quick things you can do to fix that. Obviously, invest in a quality mattress and pillows (seriously, don’t skimp out here). Instead of buying a cheap $50 boxspring mattress off Craigslist, find a mattress that fits your sleeping style. Here’s a guide to help.

Second, if you live somewhere noisy like in a major city, invest in some earplugs if you’re not able to drown out the noise. Quietness is a must-have for a good sleep environment.

And for my night owls out there who work overnight and sleep during the day, get yourself a sleep mask to help block out the sun (black-out curtains help too). 

Do whatever you need to create a comfortable sleep environment that lets you relax and unwind.

7. Don’t Rely on Sleep Medicine & Other Sleep Aids

As tempting as it might be to get a bottle of sleeping pills and sleep aids, try to avoid it if possible. That is, unless your doctor tells you that you have a severe sleep problem or sleep behavior disorder that requires medication.

The reason being is you don’t want to become dependent on medication in order to get some peaceful slumber. 

8. Change Your Wakeup Time

The best cure for your sleep problem could be to change your wake time and morning routine. Some people don’t realize it, but your sleep habits also include what happens when you wake up.

So if you want to go to sleep earlier, you need to wake up earlier as well. Think about it. If you’re waking up at 11:00AM every day, the chances of you being tired enough to go to sleep at 10:00PM are slim since your body has only been awake for less than 12 hours.

So how do you wake up earlier? Well, the same way you set a regular bedtime and sleep routine, you’ll need a regular wake time and morning routine. It might be going for a run first thing in the morning, or showering and early meditation. 

The key is just to establish a routine so your body gets in the habit of waking up at a certain time every morning. And of course, it’ll help your body’s sleep rhythm as well since you’re going to sleep and waking up around the same time every day.

9. Nap With Caution

When you’re not sleeping enough at night, your body’s natural reaction is to get sleepy during the day. And of course, that leads to naps.

Naps can be a nice way to recharge your body in the middle of a long grueling day. But be careful! If you’re taking too many naps or napping for too long, it might make your sleep deprivation even worse. 

Remember, your body has a natural circadian clock that it wants to follow. Taking a nap in the middle of the day for hours can throw that off.

So how long should you nap? Generally the shorter the better. But according to some sleep research conducted by NASA, 40-minute naps improved alertness 100%.

Say Goodbye to Sleep Deprivation & Hello to the Best Sleep of Your Life

Falling asleep can be stressful for many of us, and sleep deprivation is no joke. But trying to set a regular bedtime and sleep schedule can help your body fall asleep more easily. Try incorporating these tips into your life to sleep better and see if you’re able to finally wake up feeling recharged and renewed.

Source link: https://mellowed.com/how-to-go-to-sleep-earlier/ by Courtney Johnston at mellowed.com

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