8 Tips For The Best Sleep Every Night
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Having a good night’s sleep shares equal importance with doing regular exercise and eating healthy food. These three are the trifecta for living a healthy life. Sleeping is beneficial to your physical and mental health. However, there are still a lot of people who are sleep-deprived, and you’re probably one of them.
Sleep deprivation is concerning and should not be taken lightly since it greatly affects your overall health. There are several reasons why you’re having sleep problems—anxiety, stress, and family responsibilities are just some of the major reasons. Fortunately, there are several methods and remedies to counter sleep deprivation, insomnia, and other sleeping problems.
It can be daunting to try and follow new sleeping habits, but you can always choose to take baby steps in doing so. This article will provide some tips on how to improve your sleeping habits and get restful sleep.
8 Tips For The Best Sleep Every Night
Use A High-Quality Mattress, Bedding, and Pillow
Using a high-quality mattress is essential in making sure you get a good night’s sleep. Moreover, choosing a soft pillow that will not strain your neck nor back is ideal. Your spine needs to have good support while sleeping to avoid backaches.
Choosing the right mattress can be difficult with all the available choices in the market. This is why there are several ranking websites, such as Best Mattress Australia. These sites tests and reviews products from various mattress retailers to come up with the best mattresses at decent prices.
Moreover, having comfortable bedding, including blankets and sheets, can help you sleep soundly every night. It can also make your sleeping experience a whole lot better.
Apply Essential Oils For Soothing Effect
Essential oils provide a soothing and calming sensation to help you sleep better at night. Oils like lavenders and peppermints have relaxing aromas that provide a fresher and alluring scent for your bedroom.
The fragrances in essential oils are generally sleep-inducing. Your olfactory receptors relay relaxing signals to your brain every time you smell a certain fragrance—thus, helping your body prepare for a calming sleep.
Furthermore, the aromas in essential oils help alleviate insomnia and prevent intrusive thoughts at night. Other essential oils clear your airways to prevent sleep disruptions such as sleep apnea or snoring.
Make A Sleep Schedule
The recommended amount of sleep for healthy adults is at least seven hours every night. It’s likewise suggested not to go beyond eight hours of sleep. You need to have a sleep schedule if you wish to get the recommended amount of sleep.
Setting a certain time to wake up and following it consistently will help your body get used to your new sleep cycle. It will be more difficult to stick to your routine if you don’t have a fixed morning schedule.
Moreover, you won’t wake up feeling groggy if you follow this tip. You can also set aside additional time (around 5 to 10 minutes) to get ready for sleep and abide strictly by your newly plotted schedule.
Disconnect From Gadgets
Abstaining from using gadgets, such as mobile phones, tablets, and laptops, allows you to relax your mind and lessen exposure to radiation. Electronic devices can cause insomnia and other sleeping disorders because of the amount of light they emit. The light halts the normal production of sleep hormones and cause detrimental effects to your body.
It’s recommended to disconnect from your gadgets for at least half an hour before going to bed.
Avoid Caffeine Consumption And Overeating
Eating too much before bedtime will cause great discomfort to your stomach. This discomfort will keep you awake the whole night. Save yourself from stomachaches by avoiding heavy meals before going to bed.
Coffee, tea, and soda are caffeinated beverages that can keep you alert for hours. However, consuming too much coffee or tea can cause sleep deprivation, since it takes a very long time for the effects of caffeine to wear off. Cutting back on your caffeine intake throughout the day will give your body ample time to recover from the coffee and other caffeinated drinks you’ve consumed.
Try Different Methods Of Relaxation
Some techniques that work for others may not work for you. It’s better to try different strategies and determine what suits your needs.
There are various methods that can help you sleep well. Yoga, meditation, and controlled breathing are some of the most common relaxation methods you can try.
Moreover, you can also do some exercises to sleep better at night. But, make sure you don’t do these minutes before bedtime. Another helpful tip is to spend some time outside and see the surroundings to relax your mind and clear it from anxiety. Resolving your problems and concerns before going to bed is also a great way to get a good night’s rest.
Stress management can also help ease your anxiety and worries. Setting your priorities and getting organized are two foolproof ways of managing stress. Through these practices, you will wrap your day up with a clear mind.
Remember that positive results might take time to manifest with these techniques. Thus, you have to be patient before assuming that a certain method doesn’t work for you.
Keep A Sleep Journal
Keeping a journal will let you track how well you’re sleeping every night. This can be extremely helpful in documenting the factors aiding or affecting your sleep cycle. Also, you can enumerate some sleeping methods to try every night and see what works best for you.
Consult Your Doctor
In case your sleeping problems worsen, you can always give your doctor a call or schedule an appointment. Your doctor will identify and treat any recurring issues affecting your sleep cycle.
Having less amount of sleep can cause serious problems in the future. However, if you consider the seven tips above, you might wake up feeling revitalized enough to face another day. Your final recourse is contacting a doctor, since leaving sleeping problems untreated for a long time can have detrimental effects on your health. And yes – it’s okay to ask for help when you have trouble sleeping!