10 Ways to Get a Better Night’s Sleep
Sleep is a vital part of your health and is something you have to make sure you get at least 8 hours a night. You need to sleep well to do every day tasks and to sustain a healthy life. Over the years sleep quality has declined in people’s lives. Not getting enough sleep can cause everything from weight gain to hormone imbalance. Many people don’t realize how sleeping better could improve their health. Here are 10 tips to get a better night’s sleep so that you can function optimally everyday!
If you want a better’ night’s sleep:
Do not have too much caffeine
This sounds like a no brainer but many people have coffee and caffeinated drinks quite a few times a day. If you have caffeine later in the evening you will stimulate your nervous system which will keep you awake. If a drink is a must, try replacing coffee or other sugary caffeinated drinks with tea. Some teas that help you sleep are: chamomile, valerian root, lavender, lemon balm, passionflower, and magnolia bark tea. These will help relax your body and prepare you to sleep more deeply.
Try to stick to a schedule
It is important to try and go to sleep and wake up at a regular time. Giving your body a schedule will help your long term sleep quality and keep your body’s circadian rhythm consistent.
Change up your bedroom
Believe it or not, your bedroom setup is key to a better night’s rest. Furniture arrangement, noise, and light affect you in more ways than you think.It’s important to optimize your room in a way that is relaxing, calming, and noise free.
Check your bedroom’s temperature
Temperature is important, this affects your sleep more than noise. So make sure you set your temperature at a comfortable level that works for you. Keeping the temperature around 70 degrees tends to be most comfortable on average, but consider trying new temperatures and see what works for you.
Don’t have dinner too late
Save that late night craving of chili cheese fries for another time. Eating too close to bedtime will disrupt your hormones and keep you up.
Relax and unwind
Forget about school, work, or whatever might be bothering you throughout the day and try to focus on something relaxing and comforting.Try meditation before bed or listen to soft music. Sometimes it’s your thoughts that keep you up at night.
Having peace of mind often requires feeling safe at home throughout the night. You can feel more relaxed by making sure all your doors and windows are locked. You could even install a doorbell camera so that you can check on your front door when needed.
Take a bath or a shower
This is another popular way to prepare for sleep. Aim for a warm bath or shower where you can unwind and relax. The warm water relaxes your muscles and helps you get ready for bed.
A comfy bed makes all the difference
Make sure your mattress is not the problem. Your mattress and bedding is a major component in getting the best quality of sleep and can even help reduce back pain. You should also aim to upgrade your mattress every 5 to 8 years so that you get the most comfort.
Exercise regularly, but not too close to bedtime
Exercise is so important for your health and even for your sleep. It’s important to note, however, that it is not a good idea to exercise too close to your bedtime due to the stimulation that exercise gives your body and mind.