From time to time, all people have trouble sleeping. However, when insomnia becomes persistent day after day, it can be a real problem. Aside from making us moody and tired, a lack of sleep can have a severe impact on our mental and physical health, increasing the risk for heart disease, type 2 diabetes, and obesity. Besides, insufficient sleep leads to a lack of daytime energy, impacts emotional balance, and productivity. Therefore, it is very important to establish and maintain well overnight sleep. Here are several tips on how to do that.
Proper bedroom conditions
For good sleep, the ideal bedroom is dark and cool. Most scientists agree that the perfect bedroom temperature is between 19 and 22 degrees Celsius. Besides, it is important for the room to be dark, that is the reason why many people use curtains and blinds to block unwanted light. On the other hand, a bedroom must also be a peaceful and quiet environment which is crucial for good sleep. However, many people use the so-called “white noise” or some kind of soothing ambient sound to mask the disruptive outside noise. For instance, you can use a fan that will have a double function: keep your bedroom cool and mask outside noise.
The importance of exercising
Exercise enhances the effect of melatonin and other natural sleep hormones. Therefore, opting for a daily walk will not just refresh you and charge your batteries, but it will also allow you to sleep better at night. However, avoid working out too close to bedtime because it can be too stimulating. Instead, opt for morning workouts that expose you to daylight.
Declutter your bedroom before sleeping
If your bedroom is messy and your bed is untidy, you could be at risk of sleeping issues. Research shows that people surrounded by clutter are more likely to suffer from some kind of sleep disorder. When you walk into a bedroom, what your eyes see can impact the quality of your sleep. Therefore, before going to bed clean up your bedroom!
Use the right bedding
Adequate bedding is also important for better sleep. That is especially true when it comes to mattresses and pillows that should be comfortable. Therefore, choose the pillow that supports your preferred sleeping position: head, neck, and shoulders. On the other hand, an essential for good sleep is the right choice of blankets. They should be a hypoallergenic, eco-friendly, and holistic alternative, such as Woosah Blankets that decrease stress, reduce anxiety and improve sleep.
Limit caffeine and alcohol later in the day
If you want to sleep better at night, you should start to prepare for going to sleep during the day. That means early exercising, limiting coffee, tea and soda after lunch, as well as avoiding food that might upset your stomach. Maybe the most important thing for better sleep is avoiding alcohol late into the night since it can diminish the quality of sleep.
Take a bath before bedtime
Taking a warm bath or shower an hour or two before sleeping relaxes both the mind and body. According to studies, this practice lowers blood pressure and heart rate. Besides, heat relaxes tired muscles and reduces tension, helping you to de-stress.
Avoid evening emails, TV and cell phones
If you want better sleep at night, try not to send or read emails after dinner. According to a study, the very expectations of checking emails before sleep can lead to stress and anxiety, which disturb your sleep. That is because each new message implies another decision you have to make and keep your mind active. The same goes for television and reading news from the internet on your cell phone. Therefore, you should avoid those activities before bedtime and instead read a paper book or magazine, or practice mindfulness to relax.
Many studies link gratitude with feelings of well-being. Practising gratitude has many positive effects on our lives such as reducing risks of depression and anxiety, lowering blood pressure and setting the right conditions for better sleep. Consider writing a gratitude journal and jotting down things you’re thankful for in your life. And remember: there’s no right or wrong way to do this.
Many people take sleeping for granted. But quality sleep is crucial for overall health and well-being. So if you have trouble sleeping, consider applying our tips and other relaxing techniques before going to bed.