Did you know that sleeping is one of the most important factors to good health? Our body needs 7 hours of sleep every single day in order to get rid of stress and also get our minds clear.
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Everyone has some trouble sleeping from time to time, and that's normal. However, if you're having problems falling asleep on the regular, it might be worth looking into some tips on how to sleep better.
1. Comfort
The best way to get sleep is by making your bedroom more comfortable. Change your pillowcase, change your bed sheets, and even change the mattress! Remember that you need comfort when you're trying to go to sleep. Room temperature and air quality also come into play here.
Most people find that sleeping keeping the room temperature slightly colder than normal helps them fall asleep faster. However, you know yourself best - set the thermostat to your liking, and enjoy some shut-eye. Remember to air out your room for some fresh air as well - it can help you relax and focus on snoozing better. You can even invest in a room humidifier to keep the air moisture in.
Take a look at your bedroom, and try to picture what could make your sleeping experience better. For example, it could be that you have an old-timey clock that's ticking loudly and keeps you up at night.
2. Noise Pollution
If you live in a city, it's good to remember that the noise pollution outside can affect your sleeping experience. The first stage of anyone's sleep cycle is the most finicky one. That's when you're in a very light sleep, and any noise coming from the outside can easily wake you up.
In order to counter that you might invest in some earplugs or go for some white noise machine. If the source of your restless nights is loud neighbors, you might want to talk to them to come to an agreement on keeping the noise levels down after a certain hour. You can even consider talking with the building manager about getting some good soundproofing installed on the walls.
3. Exercise
We all know the benefits of exercise, and it's not just for your physical health. Exercising is also good for your mental strength, especially when you do it regularly. The problem with exercising too close to bedtime is that your body releases chemicals that keep you awake indefinitely once they've been activated by physical activity. Instead of doing high-intensity workouts before bed, consider exercises that can help your body relax and ease into a sleepy mood. Yoga is a good example because it is gentle and poses are meant to help you wind down.
If you don't find that soothing, just make sure to move your workout routine to at least three hours before your bedtime. On the other hand, if you don't work out at all - that might be the culprit for your restless nights. Introducing daily walks could be a good start to having a healthy sleep pattern.
4. Diet
Eating is a big part of our general health, and you should always remember that what you eat affects how well you sleep. Some food and beverage types have the opposite effect on how quickly you fall asleep. For example, green tea, coffee, and foods that are high in fat and sugar can keep you up at night. It's best to avoid those before bed if you want to get a good sleep.
On the other hand, there are certain foods that can help you fall asleep faster and stay asleep. For example, milk contains help your body relax, which is an amino acid responsible for producing serotonin - a hormone that makes us feel happy and relaxed. Not all food will make you sleep better if consumed before bed, but here's a list of some good choices: bananas, oatmeal, almonds, walnuts, yogurt with low-fat content, milk, and honey.
Apart from that, having set meal times can also help you sleep better. Try not to eat anything a few hours before your normal bedtime, and avoid drinking too much fluid as well - especially with caffeinated beverages.
5. Wind Down Early
It's crucial to gradually get your body into a sleeping mood before you go to bed at night. Avoid watching TV or using laptops, tablets, and phones in the hours leading up to your bedtime because all of that stimulation will make it harder for you to fall asleep when it's time. Instead, try doing something that will calm you down and help you relax. Taking a warm bath is a good option because it can soothe your muscles after a long day of work.
You could also do some gentle stretches or read a book in bed before you turn off the light. Just make sure to avoid any stimulating activities in the hours before bedtime. Find a schedule that will help you wind down, and try to stick with it to see if it works for you!
6. Clear Your Mind
A common cause of being unable to fall asleep is constantly thinking about the next day, your plans for the future, or things that happened in the past. This kind of stream of consciousness can be very stressful, and it makes it hard to switch off your thoughts at bedtime without having them pop up again just as you're nodding off.
One way to deal with that is to keep a pen and paper next to your bed and write down all the thoughts you have when you're lying awake in bed at night. Once they're out of your head, you can close your eyes and drift off into dreamland. You can also think back on what happened that day or week, so it's not like you're leaving it all behind. That way, your mind will be clear and ready to rest!
Another thing you can do to clear your mind and achieve a good night's sleep is relaxation techniques. Meditation is an excellent way of preventing your racing thoughts from causing insomnia or any other sleep problems. You can meditate for as little as five minutes before bedtime, and it will help you to doze off once you're done.
No matter what kind of lifestyle you lead, it's always a good idea to get plenty of quality sleep. Your body will thank you every morning when you wake up refreshed and full of energy after having had a nice long night's rest. If you do have sleeping problems, try using these tips in your everyday life so that falling asleep becomes a lot easier for you. Keep in mind that different things work for different people, so it's important to listen to your body and what it needs in order to get a good night's sleep!
