Let’s talk about something we all need: a good night’s sleep.
Good sleep is a vital part of feeling good every day. If you struggle to get enough sleep each night, it can affect your mood and make your whole day feel stressful. Sleep is important for mental performance, emotional health, and physical recovery, so getting enough of it is crucial. Getting a good night’s sleep will help keep your immune system strong and fight off illnesses and stress, while sleeping too little can make you more susceptible to them.
You’ve made your bed, the wind is whistling under the door, and the air is just right – you’re ready to drift off into a deep slumber. But then it happens…your mind starts whirling and wondering throughout all sorts of thoughts that have nothing to do with rest and relaxation.
There are many things that can distract you from having a good night’s sleep. Hours of tossing, turning and staring at the ceiling are just a few of the reasons why it can be difficult to get a full nights rest. I set out to find some solutions and tips that will help ensure you’re getting a good night’s sleep.
- The first step to getting a good night’s sleep is to make your bedroom a cozy, inviting and restful place. Your bedroom should be for sleeping and sex only! No television, no laptop, no work, no business calls and certainly no eating or drinking. Every time you enter your bedroom and see something that isn’t conducive to relaxation, take it out. This will help you relax faster and sleep better.
- Treat yourself to products that help you sleep. Invest in a good bedside lamp. A bedside lamp is an essential item for any bedroom. It’s important that the light is bright enough to read, or to see your loved ones, but not so bright that it keeps you awake at night. A good lamp should be easy to turn on and off and should have a long enough cord to reach anywhere you might need it in the room. It should be dimmable and offer a warm, soft glow when turned on. This will help set a calm mood so that you can drift off without getting distracted by bright lights or harsh shadows.
- Make your bed as comfortable as possible. You should be able to sink into your mattress when you lie down – that means it’s not too hard or too soft. The right level of firmness will ensure an undisturbed night’s sleep. And try to get a mattress that fits your body – if it is too big or small for you, it could cause back pain or other problems that will disturb your sleep cycle. You’ll save money over time by investing in a higher quality mattress that lasts longer.
- Make sure your pillows are comfortable. They should support your neck but not be too hard or too soft. A good pillow for sleeping supports the weight of your head evenly, whether on one side or both. When lying on your back at night, the bulk of your head should be directly centered on the pillow.
- Sleep experts recommend making your bed a place where you go to relax, not just to sleep. In fact, it’s important to get into a relaxing routine before you go to bed. Take a warm bath, read a book or try some relaxing activity like Diamond Painting, before bed to help ease your mind into relaxation mode. Once in bed, try to avoid bright lights, screen time and stress-inducing activities such as work or chores. This will help you fall asleep more quickly and stay asleep throughout the night.
- The correlation between temperature and sleep is well documented, but it’s not an absolute. So another important factors in getting a good night’s sleep, is the temperature of your bedroom. Trying to fall asleep when it’s too hot or too cold can be miserable and even dangerous for your health. Because of that, finding a happy medium when it comes to your bedroom temperature can make all the difference in how well you sleep.
- Step away from the electronics. It’s too easy to check your phone for emails or surf the Web in bed after turning off the lights for the night. This will interrupt your ability to fall asleep at an appropriate time because it is stimulating your brain as opposed to relaxing it. Instead, try reading a book or magazine until you find yourself ready to drift off.
- Take a hot shower before bed. A warm shower allows your muscles to relax and your heart rate to slow down – both of which are helpful before bedtime. Make sure to end the shower before you get cold, since a sudden drop in temperature can wake you up during the night.
- You can also create an environment conducive to sleep by removing distractions such as pets and children who might interrupt your sleep cycles.
- The key to getting enough sleep is creating an environment that promotes it. A bedroom should be used only for sleeping or intimacy. Try beautiful Moon Lamp in your bedroom to give it a cool and soothing look.
- Don’t work hard within three hours of bedtime. It’s difficult to fall asleep if you’re still agitated from an intense workout session, so try moving your workouts earlier in the day to avoid feeling wired at night.
- Calm yourself before bed. Listening to soothing music or even taking a long relaxing bath can help lower your overall stress levels and put you in a calmer state of
- Regular exercise will help you fall asleep faster and remain asleep longer. Just make sure it’s something relaxing — like yoga or tai chi — that doesn’t stimulate your brain before bedtime.
- Drink some herbal tea before bed. Make sure it has chamomile or valerian root in it to help you relax and sleep better.
By employing all the tips given above, you should be able to retire to a peaceful night’s sleep and get through your day feeling well-rested and refreshed. Remember that everyone is different, so what works for one person may not work for another. The key is to create a sleeping environment that’s conducive to sleep and then find what works best for you.