Making sure you take the right amount of sleep should be part and parcel of your life. This is because it has a positive impact on you both mentally and physically. Having a goodnight’s sleep also restores the energy necessary for you to proceed to a new day productively.
Here are some beneficial tips to try out to keep yourself away from sleepless nights.
Prepare your body to sleep
By engaging in activities such as listening to relaxing music or reading a book for 30 – 60 minutes can make you feel relaxed and sleepy. Another way to induce sleep is to take a good warm shower before bedtime.
Turn off your room lights
An important tip to ensure good sleep is sleeping in the dark. This is because, in the dark, your body can produce a hormone called melatonin that helps you to sleep fast, which cannot happen while sleeping with the lights turned on.
However, if you have to wake up in the middle of the night you may prefer to keep a lamp beside your bed that will not disrupt your sleep as the bright lights would do.
Change your pillow
Sometimes the only thing that may not allow you to sleep well is the pillow you are currently using. Yes, you read that right.
After a long day of work, you may crave sleep and want to get rid of your body pain but you are unable to fall asleep comfortably by resting your head on the pillow you currently have.
Due to this issue, you may consider replacing your ordinary pillow with a memory foam pillow as it can provide great support for your head, neck, and shoulders. This helps to keep your spine aligned. Hence, you will be able to sleep in the best position while alleviating the pain in your body at the same time.
Reduce screen time
Using our phones or other electronic devices right before bedtime is something which you cannot easily get rid of, but did you know that you are suppressing your ability to fall asleep quickly by doing so?
According to research your smartphones and laptops emit blue light which also prevents your body from producing the hormone melatonin.
Therefore, remember to finish your work that involves electronics at least an hour before you go to bed.
Be mindful of your food and drink
Avoid consuming heavy meals for dinner a few hours before bedtime or going to bed hungry as it can make you uncomfortable and hinder your sleep.
Pay attention to your caffeine intake as well and stay away from intaking large amounts of caffeine during or a few hours before bedtime, because it takes a long time to lessen and prevent you from sleeping well.
Create a calming environment
You can invest in some scented candles or make use of fragrant essential oils, as good odours in your bedroom can create a soothing vibe and help you get a relaxed sleep.
You may also decorate your room with mini pots of flower plants that can also add to creating a gentle atmosphere and aid you for a night of better sleep.
The tips mentioned above are some useful suggestions you can follow to help yourself sleep better at night. If you are still having issues falling asleep, contact a doctor who will help you identify and treat the causes and enable you to get a good night’s sleep.