Getting good quality sleep is crucial to having optimal physical and mental health. However, 1 out of 3 adults struggle with sleep deprivation. Getting a good night’s rest is becoming more of a challenge, which is why we’re bringing you five expert tips on what to do so you can start sleeping peacefully at night.
1. Create a Sleep-Inducing Environment
You want to make sure the area you sleep in has a comfortable and relaxing setting. As easy as this may seem, many people overlook this tip, which then contributes to sleeping difficulties. Your goal is to minimize all sorts of distractions that can prevent you from getting a good night’s rest.
For example, having a top-quality mattress and pillow will not only make you feel more comfortable but also will give your neck and spine better support. You can also use essential oils or aromas to help settle a calming vibe into your bedroom that will help you fall asleep with more ease, such as lavender.
2. Create a Pre-Bed Routine
It’s natural to believe that if you’re having trouble falling asleep, it’s because the problem starts the moment you lie down in bed. However, the lead-up to your bedtime is vital if you want to get good sleep, which is why it’s recommended to create a bedtime routine.
One practical suggestion to put into practice is to wind down 30 minutes before bedtime by staying off devices and reading a book, listening to relaxing music, meditating, and stretching.
3. Monitor Your Habits During the Day
The things you do during the day also affect how you’ll sleep at night, so be mindful of the decisions you make in your daily routine, such as how much coffee or alcohol you drink. Avoid eating too late or doing activities in bed other than sleep or sex. Soaking in some natural sunlight also helps produce melatonin and normalize your circadian rhythm, which will help improve sleeping at night.
Small changes in your day-to-day activities, such as those listed above, can help you overcome sleep problems.
4. Get Regular Exercise
Exercising has tons of benefits, one of them being how it improves your sleep quality. It helps with energy use and regulates body temperature, which in turn helps promote better sleep quality. The more intense your workout during the day, the better sleep you’ll get.
However, going for 10-15 minute walks every day will also help you start sleeping better. Try to avoid exercising before your prepare for bed, as this can energize your body and make it tougher for you to fall asleep.
5. Don’t Force Yourself to Fall Back Sleep
If you tend to wake up in the middle of the night and find it tough to fall back to sleep, put to practice a few techniques, such as breathing exercises, in order to help you drift off again. Also, tossing and turning in bed while forcing yourself to fall back asleep will cause anxiety and make it even more challenging for you to fall back asleep. Instead of staring at your ceiling, get out of bed and try doing something relaxing in dim light, such as reading or meditating.
Start Sleeping Peacefully
By putting these habits into practice and remaining consistent, you’ll start sleeping peacefully like never before in time. Want to learn more practical tips on improving your health? Explore our blog for more insightful, health-related tips!