How to sleep better: 5 simple ways to help you
Photo by Nicole Honeywill on Unsplash
How to sleep better: 5 simple ways to help you.
A good night sleep is incredibly important. Fall short and it can take an immediate negative effect on your brain function, hormones, daily performance, and even weight. The amount of sleep you get reflects on your ability to concentrate and interact with others, which means being sleep deprived is a pretty miserable existence. You need healthy sleep to leave you emotionally balanced, mentally sharp, and full of energy all day long. Here are a few simple ways to help you sleep better:
Take a Relaxing Bath or Shower
A nice warm bath or shower relaxes and heats up your body. You can even add some Epsom saltsto soothe tired, aching muscles. And later when you get out into the cool air your body temperature drops, mimicking the action your body takes when preparing for sleep. Putting on lotion will moisturize and warm your skin. However, if you don't want a full bath, just bathing your feet in hot water will help you relax, improving your sleep.
Get a Comfortable Bed, Mattress and Pillow
The bed, mattress, and pillow you use when sleeping greatly impacts the quality of sleep you get. They all determine the level of comfort you get while sleeping. A high-quality mattress has been found to improve sleep quality, as well as reduce back pain, shoulder pain, and back stiffness. When it comes to choosing a pillow, a contoured pillow is better than conventionally shaped pillow because it adapts to your head, neck, and shoulder, offering more comfort during sleep. However, the best bedding is extremely subjective. Depending on your preferences, try to replace your beddings every 5-8 years. While most people prefer hard mattresses, a soft mattress can also be comfortable, especially for people with back problems.
Set Your Bedroom Temperature
Your body temperature changes when you sleep, in that, core temperatures decrease while hands and feet's' temperature increase. That's why when under extreme room temperatures; you may have a hard time falling asleep. Temperatures between 60–75°F (15–23°C) appear suitable for most people. However, individual preferences vary so test different temperatures to find one that suits you.
Relax and Clear Your Mind in the Evening
While it's easy to create a good environment for sleeping, removing the negative energy from within you is another thing. Given how life is, stress, anger, anxiety, or worry could be the reason why you can't sleep well at night. Practising relaxation techniques such as deep breathing, listening to relaxing music, and mindfulness meditation is a great way to relax and clear your mind in readiness for sleep. It’s also important to think about creating some bedtime routine, so your body and mind can receive a signal that it is time to go to sleep. It could be about getting a book out or doing a little ritual that you can get used to before bed. Reading is a great option because it can easily help you drift off, but you are investing in a practice that will help you in the long run. You can buy cheap reading glasses and a handful of books, and it soon becomes part of your bedtime routine that you may view it as a comfort blanket after a stressful day.
Exercise Regularly, But Not Before Bed
Regular physical exercise offers several health benefits, including healthy sleep. Exercising during the day helps you get physically tired at night, plus your body releases endorphins that calm you emotionally. After a workout, your body increases the production of hormones that increase alertness such as adrenaline and epinephrine. Therefore, ensure your last workout is 3-4 hours before bedtime.