How to get Better Sleep
It is an essential part of life and getting quality sleep is important. Many people have issues with falling or staying asleep. The National Institutes of Health estimates that 1 in 3 adults suffer occasional bouts of insomnia, and for some it's a chronic problem that can affect the quality of day-to-day life.
Getting the proper amount has so many benefits for the mind and the body and can help you be more productive the next day. It is a time to relax and unwind from the hustle and bustle of the previous day. If you are having any difficulty falling or staying asleep then there are a few things you can do to get yourself relaxed and ready for a good night's rest.
Here are the best ways to relax and prepare for bedtime, and to get more quality and beneficial slumber.
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Getting that little bit of extra sleep might seem an impossibility to you while you stumble off the bed each morning, however often there are techniques to obtaining more quality slumber which could add the time needed to your 40 winks.
It is common staying up far too late and getting up early, and also drink way too much coffee to get started after you get up as well as far too much alcohol to wind down at night-time. In a perfect world, we would not have concerns keeping us up during the night, or wind up clicking the snooze button time after time just after waking up.
In the Hours Before Bedtime
The environment in which you sleep can also play a important role in the quality of relaxation. Create an atmosphere that makes it easy to fall and stay asleep with as little distraction as possible. The room should be a dark, cool and quiet place. Try to minimize any sources of light or noise in the room before and during that time in bed.
Decide on keeping everything that could be stressful away from your bed room, so do not bring in work related material, your cell phone or even permit yourself to think through work whilst there. Sleep impacts all aspects in our lives, from your performance in the office in addition to relationships with family members, to your long-term health wellness and mental wellbeing.
Make it a good habit by following a routine. Try to go to bed around the same time every night, and also try waking up around the same time each day. By keeping this schedule on a regular basis your body and mind will thank you over time and it will be easier to fall asleep, stay asleep, and wake up feeling refreshed. Developing a relaxing ritual before bedtime works the same way.
Keeping pets in the room can often be a distraction. Sometimes having a pet in the room can be a comfort for many and help them to fall asleep. But if you are having difficulty falling or staying asleep, then removing pets from the room may be the solution. If you are having issues with a snoring partner then there are some simple remedies for that too.
Such as Bright Light
Avoid using electronic devices before bedtime as such things will stimulate brain activity and make it more difficult to fall asleep or have deep and restful slumber. Avoid watching television or using the computer at least one hour before bedtime. The light that these devices emit will stimulate the brain and tell the body that it's daytime, which disrupts the internal clock.
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It's okay to bend the rules once in awhile if it helps you. For some, a boring DVD or show can help put them to sleep better than laying there in silence with a mind full of scattered or even worrisome thoughts.
Having some peaceful or relaxing music on in the background before or even during can be beneficial for many who have trouble relaxing enough in order to fall asleep. A guided meditation or even the soothing sounds of nature are a few ways to lull you into a relaxing night.
The process should be comfortable so make sure that you have comfortable attire and that the bed or sleeping area is comfortable as well. A messy bed or falling asleep in day-time attire may not be the best thing to do if you're looking to feel more relaxed for sleep. Make sure the temperature in the room is comfortable for sleeping as well.
If the body gets too warm or too cold during sleep this can result in a lot of tossing and turning throughout the night, similar to noise. Make the area more welcoming.
The Same Time Every Day
Avoid eating any heavy food or drink before bedtime as this can prevent you from getting relaxing sleep. It's okay to have a small snack an hour before bedtime if you need to, but make it is light and healthy. Avoid any stimulants like caffeine and alcohol before bed.
Decaffeinated tea is one thing that can help relax you before bedtime. Chamomile tea in particular can help you feel drowsier, in addition to lowering your body temperature in preparation.
Also, taking a relaxing hot bath before bedtime will help relieve any tension in the body and prepare it for a restful night.
Try to avoid medication or over the counter sleep aids as often these things disrupt the body and the natural sleep cycle, often leading to grogginess the next day. The sleep you receive while on any drug or medication will also be of less quality.
During The Day
Even the occasional use of drugs and sleep medications come with many negative side effects that can also have a long-term effect on sleep quality as well.
There are many natural herbs that can be used to promote relaxation and to help with falling asleep and staying asleep, in addition to getting more quality sleep. These natural herbs are safer alternatives with little or no side effects.
Exercise may help you drift off faster in addition to sleep more soundly as long as it is done at the best time. Have your exercise early on in the day to allow the body enough time to relax following a workout.
Make it a point never to exercise right before bedtime, because this could in fact cause it to be harder to fall asleep. Frequent exercise can encourage more regular slumber, wake up patterns and additionally reduce stress.