{"id":3498,"date":"2019-06-11T09:00:51","date_gmt":"2019-06-11T14:00:51","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=3498"},"modified":"2019-06-11T09:17:05","modified_gmt":"2019-06-11T14:17:05","slug":"zen-out-relaxation-podcasts","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/zen-out-relaxation-podcasts","title":{"rendered":"Zen Out with These Relaxation Podcasts"},"content":{"rendered":"\n
\"Zen<\/figure>\n\n\n\n

Tossing, turning,\nand staring at the ceiling? We\u2019ve all been there at one time or another. Thirty percent of adults<\/a> have trouble getting to sleep or staying\nasleep on any given night. If sleeplessness is a regular pattern in your life,\nyou know the downsides all too well. A poor night of sleep can lead to\ngrogginess, poor memory, and an inability to concentrate the next day.<\/p>\n\n\n\n

Unfortunately, taking\nsleep medication isn\u2019t a good long-term solution for most people because those\ndrugs can be habit-forming and pose side effects. The key to getting to sleep\nis to relax and forget your worries<\/a>, but that can be easier said than done. The\ngood news is, you don\u2019t have to go it alone. Relaxation podcasts can help when\ncombined with other sleep-enhancing practices.<\/p>\n\n\n\n

Embrace a Sleep-Enhancing Lifestyle<\/strong><\/h2>\n\n\n\n

It would be hard\nto overstate the benefits of sleep. Sleeping well can help you maintain a\nhealthy weight, improve concentration, maximize athletic performance, prevent\nchronic diseases, and improve immune function. But don\u2019t panic if you don\u2019t\nsleep as well as you\u2019d like. <\/p>\n\n\n\n

You may be\ngetting more sleep than you think. Many people underestimate how much sleep they\nget. In sleep lab s<\/a>tudies, some patients who took 10 minutes to fall\nasleep thought it took them an hour. And some patients who insisted they didn\u2019t\nget any sleep actually slept quite a bit.<\/p>\n\n\n\n

Plus, even if you\ndon\u2019t get enough sleep, you can improve your chances of sleeping well. Paradoxically,\nyou may want to start by improving your mornings. Studies suggest spending time\noutside in the sunshine first thing in the morning regulates<\/a>\ncortisol, serotonin, and melatonin rhythms all day. <\/p>\n\n\n\n

You may also want\nto go easy on caffeine after noon. In one study<\/a>,\nwhen middle-aged people drank 300 milligrams of caffeine before bed, it took\nthem 66 minutes to fall asleep and they ended up getting two fewer hours of\nsleep. In another study, drinking caffeine even six\nhours before bedtime<\/a> interfered with\nsleep. It may also be a good idea to skip a nightcap, too. Alcohol reduces the\ntime it takes to fall asleep, but it interferes with your body\u2019s sleep cycles<\/a>, which can leave you feeling more exhausted\nthe next day.<\/p>\n\n\n\n

In addition to the\nabove sleep-enhancing practices, a relaxation podcast may be just the thing to\nhelp you forget your worries and relax. While most podcasts are designed to keep\nyou riveted and engaged and activate your entire brain in the process<\/a>, relaxation podcasters strive<\/a> to capture your attention just enough to keep\nyou from thinking and\/or worrying but not so much that you stay awake.<\/p>\n\n\n\n

\"Zen<\/figure>\n\n\n\n

Institute a Calming Bedtime Routine<\/strong><\/h2>\n\n\n\n

For the best\nchances of a good night of sleep, combine a relaxation podcast with a calming\nbedtime ritual. Go to bed at the same time each night. Dim the lights 30 to 60\nminutes before bedtime, and take a few minutes to write down any worries and\nmake a to-do list for the next day. Then curl up with a relaxing podcast. You\nmay need to try a few podcasts before you find the one that helps you drift\noff. Try one of these popular picks.<\/p>\n\n\n\n