Getting enough sleep is necessary for good physical and mental health. To this end, sleeping is associated with a wide range of health benefits. For example, sleeping helps boost the body’s immune system, overall body fitness, and better moods. Similarly, insufficient sleep can make you go insane.
A good night’s sleep is a luxury for some people. Fortunately, there are dozens of ways of courting the sleeping fairy. Here is an overview of six lifestyle tips to help you get a good night’s sleep every night.
Optimize Your Bedroom
Your environment has a considerable impact on the quality of your sleeping experience. For example, it is difficult to sleep in a noisy environment. This is why your bedroom should be optimized for sleeping. Focus on the following five factors:
A soft mattress and puffy pillows make for a better sleeping experience than the cold hard floor. To this end, your beddings should be as comfy and accommodating as possible. The mattress should be especially soft and comfortable, preferably featuring an ergonomic design. The puffy lux mattress fits this bill, and you can learn more about the puffy lux mattress here.
The ideal temperature range for good quality sleep is 60 to 67 degrees Fahrenheit. Higher temperatures will make you sweat profusely throughout the night, while lower temperatures will make you freeze.
Exposure to light inhibits the release of sleep-inducing hormones, such as melatonin. To this end, sleep comes easier when the room is dark. As such, control your bedroom’s lighting by switching the lights off and covering windows and other openings that let in light from the outside.
Exposure to blue light is especially bad for your sleeping quality. Blue light is emitted by electronic devices such as your smartphone and TV. Blue light is intense and mimics the effects of exposure to natural daylight, inhibiting the production of sleep-inducing hormones. To this end, many people spend hours on their phones, wondering why sleep isn’t coming.
It is difficult to concentrate on anything in a noisy environment, especially sleeping. As such, minimize exposure to noise by switching off any noisy appliances. Additionally, sound-proofing your walls will help protect you from noisy neighbors and traffic noise from the streets.
- Overall Layout & Décor
It is difficult to clear your mind and sleep when surrounded by clutter. As such, your bedroom should be as neat as possible. Additionally, make the décor inviting – it should induce thoughts of relaxation and sleeping when you walk in the door.
Set a Regular Sleeping Routine
You naturally feel sleepy at night and wake in the morning because of your body’s circadian rhythm. The rhythm is naturally designed to change with the sunrise and sunset. However, you risk interrupting this natural pattern with irregular sleeping patterns.
It is advisable to set a regular sleeping routine. Pick a sleeping time and stick to it, regardless of how entertaining the TV is. Additionally, set your alarm to wake you up at the same time every day.
It is important to stick to your sleeping routine. There shouldn’t be any exceptions, including sleeping in during the weekends. For example, sleeping and waking up late during the weekends is enough to disrupt your whole sleeping pattern. Additionally, taking long naps during the day will throw your brain off balance.
Mind What You Eat & Drink
Your diet affects lots of your body functions, including sleeping. For example, eating too much will make you stuffed and make it difficult to get comfortable in bed. Additionally, eating too little will make you hungry at some point during the night, forcing your body to wake up to uncomfortable hunger pangs.
Experts recommend eating just enough food to make you feel satisfied – not a spoonful more or less! Timing is also important, and experts recommend eating at least one hour before going to bed. Additionally, it is recommendable to eat food rich in carbohydrate and fiber – mostly food that contains nutrients that will keep your digestion occupied throughout the night.
Be mindful of what you drink, too! Experts especially caution against drinking caffeinated beverages such as tea, coffee, and energy drinks. Alcohol is also bad as it will throw your body’s hormone production into disarray – it will make you feel sleepy at first, but you will eventually wake up dealing with a splitting headache and other hangover symptoms.
Exercising is one of the most effective remedies for insomnia and general lack of sleep. It helps with the body’s hormonal balance and boosts the production of melatonin and other sleep-inducing hormones. One research shows that exercising is up to 50% more effective for insomnia than most insomnia prescription drugs. Additionally, exercising will reduce the time it takes to fall asleep by as much as 55%.
Exercising is good, but don’t overdo it. Additionally, avoid exercising too late in the evening as it will stimulate your body too much to fall asleep.
Relax & Get Comfortable
Sometimes, something as simple as nice nightclothes can boost your anticipation for bedtime and help you sleep better. As such, invest in super-soft, breathable pajamas for your bedtime ensemble. Get a set of those premium PJs that are thermoregulating to help you stay comfortable during sleep even when the weather changes. Wearing extremely comfortable pajamas not only makes you feel happier but also helps you feel more relaxed and ready for a wonderful sleep.
Negative mental states such as depression and anxiety are common causes of sleep deprivation. To this end, many people spend sleepless nights pondering over their troubles.
It is natural to be worried about your problems. However, you deserve a break – and a good night’s sleep is the best break. As such, empty your mind and think calming and positive thoughts when going to bed. Besides, you will be in a better state to find solutions for your problems when your brain is rested and thinking at optimal capacity.
Additionally, relax your body and pamper it to induce sleep faster. For example, take a bath to wash the sweat off, brush your teeth to get rid of bad tastes and odors, dress in pajamas, and do more to get comfortable.
Get Professional Help When All Else Fails
You could be suffering from insomnia and other conditions that inhibit sleep without realizing it. These tips will help, but they may not be sufficient for dealing with insomnia. To this end, it is advisable to consult a professional if you have tried these tips and still cannot get enough sleep.
Other common sleep disorders such as sleep apnea require oxygen therapy to alleviate breathing problems caused by the condition. This therapy uses a continuous positive airway pressure (CPAP) machine and CPAP masks, tubes, and supplies to deliver a steady stream of oxygenated air to keep soft tissues in the airway from relaxing. This reduces breathing pauses and snoring, which helps improve sleep quality.
You don’t have to count hundreds of imaginary sheep just to fall asleep. You can sleep faster and for longer by optimizing your overall lifestyle. These six tips are a good place to start.