Sleep is an essential part of a healthy life. There are five ways to help you relax and get a better night’s sleep that we are going to tell you in this article.
In order to have a quality sleep you need to know how to unwind from the daily stresses and put yourself in a relaxed state.
Many of us struggle to get out of bed in the morning. If you are overtired, stressed out, and having trouble sleeping, it can lead to health problems in other parts of your life.
Here are five of the best ways to unwind your mind, relax your body, and get a good nights sleep.
The 5 Top Tips to Sleep Well:
1. Find a Bedtime Routine.
It helps to find a regular sleep schedule that works for your lifestyle, and to stick to it.
Although this means no sleeping in on weekends, you will feel better rested waking at the same time every day.
Going to bed and waking up at the same time every day will allow your body’s natural circadian rhythms to help you get a better night’s sleep.
Also, be careful with naps, a 10 to 20 minute catnap during the day can help revive you, but if you have trouble falling asleep at night, it might be best to avoid napping.
2. Get Regular Exercise.
Regular exercise helps relieve stress and can help you sleep better during the night.
Although vigorous workouts work best to improve sleep quality, even a moderate amount of activity such as a short walk can have benefits.
Avoid high impact workouts close to bedtime. Strenuous exercise can elevate your temperature and wake your body up, making it difficult to relax.
Try to time your workouts several hours before bedtime. Slow relaxing yoga or stretching is a great way to wind down before bed and relieve tension.
3. Relax With a Massage.
It is hard to get to sleep if you are in pain. If you have sore muscles and an aching back, a massage can help relieve some of the pain.
Make an appointment for massage therapy. A massage helps release tense muscles and has the bonus of releasing serotonin which is a neurotransmitter in your brain that helps you to feel calm.
4. Create a Relaxing Sleep Environment.
Sleep experts recommend creating a relaxing environment to help improve your quality of sleep.
One of the most important factors is the temperature of your bedroom. Keeping your bedroom cool, with 15 degrees celsius as an ideal temperature for quality sleep.
There are couple of ways you can create an environment for sleeping that enables you to relax and have that quality sleep.
Don’t bring your work to bed. This separation helps create positive sleep associations in your brain. When you lie down in bed, your brain will know it is time to sleep.
Use blackout curtains. These can help you to keep the room dark and the block out stray lights coming into your bedroom.
Keep the room as quiet as possible. It is hard to sleep with a lot of noise and even if you manage to fall asleep the quality will be not as good as sleeping in silence.
Get a comfortable mattress and supportive pillows. Make sure to deep clean your mattress and pillows before using it, because according to Mr Pest Control bed bugs in Barrie, a typical bed bug likes to live as near as possible to its victim, which is why they’re usually found in a mattress.
Use soft, cozy sheets. The cozier the better. You will be happy to go to bed because you will make your bed an enjoyable place to be.
Keep your phone from your bedroom. The less electronics in your bedroom the better.
5. Watch What You Eat Before Bed.
While it may be comforting to enjoy a midnight snack, what you eat and drink before bed can affect your quality of sleep.
Avoid large meals right before bed. Aim to finish eating at least two hours before bed and take it easy on spicy and acidic foods, which can upset your stomach.
Avoid caffeine and other stimulants before bed. Caffeine can even affect your sleep if you drink it hours before bedtime. Go with an herbal tea after dinner, or other un caffeinated drinks.
Stay away from alcohol before bed. Alcohol may help you to relax, but it can disrupt your sleeping cycle once you fall asleep. And you know that it’s not that healthy. So if you drink, it’s better to drink something good for you.