A restful night is yours with these tips
Sleeping is an activity that we all do. The question is what steps we take to ensure we enjoy a good quality sleep experience. The experts will tell you that sleeping soundly is crucial to living a healthy life. Not only does it protect us on a physical level, but it also boosts our mental health and function.
Many of us grapple with falling asleep, and when we do eventually hit the sack, it often seems like it's not long before it's time to wake up again and face the day, feeling tired.
Fortunately, all is not in vain as there are all kinds of tips and tips to help improve our sleep quality.
Do you want to experience better sleep and feel well rested?
Why not follow along and discover a couple of ways to sleep more soundly?
1. Set up a bedtime ritual for yourself
If you wish to fall asleep much quicker, then you need to learn how to relax properly. Try to do something that will trigger your brain into sleep mode an hour before going to bed. One idea is to listen to calming music on your favorite music player. Alternatively, you could implement a relaxed yoga pose such as the popular "legs up the wall." Even a warm shower or bath can do wonders for your ability to slumber more quickly once you're in bed.
2. Turn your bedroom into a haven
Many folks do work on their laptops or pay their bills in their bedroom. Experts do not think this is a wise decision as one needs to switch off his or her mind. Instead, try not to associate your bedroom with anything other than a place where you go to relax, sleep, or have sex.
Take care to block out any outside lights using darker curtains. Another idea is to paint your walls a calming light blue, and invest in memory foam type mattresses or mattress toppers, high-quality sheets, and a pillow that will suit your desired sleeping position.
3. Be careful with what you eat and drink before bed
We know that caffeine, tea, chocolate, and certain other beverages act as a stimulant. Even pain killers should be taken at least four hours before you put the lights off to sleep.
If you intend to consume alcohol, do so at least three hours prior to bedtime. The same goes for a heavy meal. Digesting food is not an easy ordeal for your body to deal with. On the other hand, one should not try to sleep feeling famished. Instead, strike a happy medium with your evening meal.
4. Be rigid with your sleep routine
At all times, ensure your circadian rhythm stays on track by going to bed at the same time, whether it is a weekday or weeknight. We will let you off the hook for a Saturday or Sunday morning when it's entirely in order to sleep an extra hour or so.
5. Minimize exposure to lights
Switch off any bright overhead lighting, LCD screens, and lamps an hour before turning in for the night. They will keep you alert when it's time to get into bed. If you must have a light on, then you can always dim it.
6. Limit turning and tossing
Avoid looking at your clock during moments when you struggle to fall asleep. Reportedly, this can trigger a stress hormone we refer to as cortisol, which makes it harder to fall asleep. If it's too tempting to take a peek, turn your clock away from you. If nothing works, then get out of bed and fold your laundry, knit, or do another quiet activity for at least 30 minutes. This will reset your brain and most likely, when you get back into bed, you'll be able to fall asleep quickly.
Besides having the ideal sleep environment, one should learn to develop the right mindset before bedtime. It is tough to relax and unwind if you are worrying about disagreements with family or work deadlines. Meditation and mindfulness go a long way to help one create the perfect mindset for sleep. Research the subject to find out what works for you.
The cornerstone of any successful resting period starts with a comfortable mattress. Having the right one that matches your sleeping style makes a huge difference in that it will save you from being irritable or sluggish the next morning.
Stay clear of unsupportive mattresses as they encourage a less than desirable sleeping posture that will stand in the way of experiencing a good night's sleep. If you wake up with a body that is full of aches and pains, then it is a sure indication that you need a new mattress, or at least a good mattress topper.
Resources—The National Sleep Foundation