Tips For Getting A Better Night's Sleep
It is scientifically proven that sleep is an essential function for the human body. It allows the body to heal and regenerate so we can wake up refreshed and ready to start the day. But despite the necessity of sleep so many people tend to find themselves unable to fall asleep, stay asleep, or actually enjoy their rest. There are an abundance of factors that play into the way our body shuts down so let’s discuss a few!
One of the biggest struggles people face is using technology before they hit the hay. The blue light emitted by our screens restrains the production of melatonin, the hormone that controls your sleep-wake cycle and it's not only the light from these devices, but the emotions that can result from checking social media sites, a text message, or even watching a scene of your favorite movie can make you want to stay up longer. This makes it even more difficult to fall asleep and wake up the next day. A helpful way to cut your tech time can be putting your phone and other devices up 30 minutes to an hour before bed.
Another tip can be focusing on relaxation. Helping your body alleviate stress and tension is just as important as anything else. Try taking an epsom salt bath to help any aches or pains from the day or a warm shower just to clear your mind and allow your body to release any tightness. Also, body temperature can have important impacts on sleep, and bathing can influence this in the evening. Finally, consider low-impact exercises such as stretching or yoga before going to bed. It should not be overly aerobic. If you are sweating, you are probably doing too much. Gentle movements can ease pain and aid sleep.
Creating a comfortable environment is also a big help when it comes to sleep. Here are some tips to designing your sleep environment according to Sleep Foundation:
Use a High-Performance Mattress and Pillow: The best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. It also ensures, along with the best pillow, that your spine gets proper support to avoid aches and pains.
Choose Quality Bedding: Your sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.
Avoid Light Disruption: Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask over your eyes can block light and prevent it from interfering with your rest.
Cultivate Peace and Quiet: Keeping noise to a minimum is an important part of building a sleep-positive bedroom. If you can’t eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop abrasive sounds from bothering you when you want to sleep.
Find an Agreeable Temperature: You don’t want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 degrees.
Introduce Pleasant Aromas: A light scent that you find calming can help ease you into sleep. Essential oils with natural aromas, such as lavender, can provide a soothing and fresh smell for your bedroom.
All of these can help you to create a place where your mind can associate with sleep. Once these tips become habits your sleep schedule will begin to make a change for the better.
Lastly, and most importantly, a major way to get better sleep is creating a sleep schedule. Without a set schedule your body's internal clocks will never work properly. Research suggests that maintaining a consistent sleep schedule can help you get better quality rest. Keeping a consistent sleep schedule, even on weekends, maintains the timing of the body's internal clock and can help you fall asleep and wake up more easily. Even if real life stands in the way of achieving the perfect sleep routine, making just a few small changes can improve your sleep dramatically.