Getting enough sleep is crucial for our overall health and well-being, but more than a third of adults report having difficulty falling or staying asleep regularly. Finding time to relax and get comfortable can be challenging with busy schedules and other obligations. Sleep experts agree that routine and consistency are key to improving your sleep quality and quantity. To put an end to restless nights and long nap sessions, the following tips help get you into the optimal sleeping environment:
Keep your sleeping environment dark and quiet
The quality of your sleep is directly related to the quality of your sleeping environment. Create a dark and quiet space comfortable for you to fall asleep in. Light affects your circadian rhythm and melatonin production, which regulate your sleep-wake cycle. Too much light disrupts your sleep and can lead to sleep deprivation. Keep your bedroom as dark as possible by closing any blinds, curtains, or shades and covering any lights (including cell phone lights).
Similarly, silence is crucial for good sleep because it helps us to relax our bodies and prepare for sleep. Noise can create an increase in blood pressure, heart rate, stress hormones, and alertness. Try Delta 8 gummies for sleep and keep your bedroom free from noisy appliances like air conditioners, refrigerators, and water pipes.
Use scents to create an ideal atmosphere
Scent is one of the strongest triggers of memory and emotion, so it makes sense that scents can also affect the way we feel and sleep. Studies have shown that the right scents can help you sleep better and longer, decrease anxiety, and improve focus and mood. When creating an ideal sleeping environment, use scents that promote relaxation and sleep. In addition to creating a comfortable atmosphere, these scents can also help keep away pests and insects.
Don’t eat too late and make sure you’re not hungry before bed
Eating too close to bedtime can cause indigestion and discomfort that leads to sleepless nights. Make sure to eat your last meal at least three to four hours before bedtime to give your body enough time to digest. Additionally, make sure to eat something that isn’t too heavy. When it comes to what to eat, avoid sugary and high-fat foods since they are metabolized quickly and make you feel hungry again sooner. Instead, choose foods high in fiber and protein so you feel full longer and don’t disrupt your sleep with hunger pangs.
Drink herbal teas
Herbal teas are a great way to relax before bed. They contain antioxidants that help fight free radicals and can improve your sleep quality:
- Chamomile — steeped in water, this herb is a natural sleep remedy. It has been used for centuries as a sleep aid due to its mild sedative properties.
- Hops are used in beer as a flavoring agent, but they are also a very effective sleep aid.
- Lemon balm — this herb has a mild sedative effect, making it a great choice for a bedtime beverage.
- Lavender — this flower is another herb that is known for its calming and sleep-inducing properties.
Find the right mattress for your needs
Look for a mattress that is comfortable, supportive, and breathable:
- If you are experiencing back pain, you may need a firmer mattress.
- If you have issues with your hips or knees, then you might want a more stiff bed.
- If you’re hoping to relieve pressure from your arms or shoulders, then a softer mattress might be what you need.
Practice relaxation techniques
Try deep breathing exercises, guided imagery, or meditation to clear your mind and relax your body. If you have trouble falling asleep, try not to get frustrated or angry, as it will only worsen the situation. Instead, focus on your breathing and counting sheep to fall asleep faster.
Getting enough sleep is crucial for our overall health and well-being, so it’s crucial to do whatever you can to improve your sleep quality.