When was the last time you had a proper night’s sleep? This does not include power naps that are taken during the afternoon. Getting enough sleep requires anywhere between 7-8 hours in order for you to properly function the next day. Given the countless health benefits, here are a few tips for you to get your necessary beauty sleep! First, you must clear your mind from the day’s thoughts and chaos. Consider meditating or even taking a bath before you get ready for bed. Next, you must shut off all electronic devices and make your way to a comfortable bed. In addition, you must avoid drinking before bed, exercise during the day, set up a routine, avoid sleeping in and take supplements when necessary!
Clear your mind
It’s a reality that the day-to-day life can get hectic. Perhaps work was more stressful than usual, you have to prepare for an exam or you got into an argument with your significant other or even with a friend. All of these thoughts can keep you up at night and limit the amount of time you sleep. This is why it is important to learn how to clear your mind in order to truly get a good night’s rest. Practicing meditation before bed is one of the best ways this can be done. Consider even playing soothing music, whether nature sound or instrumental, before you go to bed. Daydreaming about a happy scenario can also better help you fall asleep as opposed to thinking about the day’s chaos.
Take a bath beforehand
Before you go to bed, consider taking a long hot bath. If you haven’t done it in a while, all the more reason to do it! This will help both your mind and body relax, and you can also fill it with bath salts, candles, and other aromatherapy products. The time you spend in the bath should also cause you to be more tired, and you will thus fall asleep faster in bed.
Shut off technology
People live in an age where everyone has a phone and a computer. You spend countless hours on them during the day and do the same at night. However, the blue light that is omitted from electronic devices will limit your ability to go to bed! Your body is sensitive to it, and as a result, it produces less melatonin, a hormone that helps you sleep at night. Get into a habit of turning off all your electronic devices at least an hour-two before going to bed, and in no time your insomnia will be cured.
A comfortable bed
A comfortable bed can be the biggest determining fact to whether or not you get a good night’s sleep. What does your mattress feel like? What about the covers? You will even need to find the best pillow for your sleep preferences. Different fillings can support sleep differently, such as how side sleepers should get pillows that have more height and loft. Do you prefer a soft or firm pillow? Feather based or down? Once you finally set up that perfect bed, you will even be incredibly excited to go into it at night.
Avoid drinking before bed
Drinking before bed is also never a good idea. First, the more water you drink, the higher likelihood that you will run to the bathroom in the middle of the night and thus interrupt your 7-8 hour sleep cycle. Water is necessary for human survival, and you need to drink it throughout the day, but always avoid it at least two hours before you plan to go to bed. Drinking caffeine late at night, on the other hand, will keep you up all night and is thus best avoided at all costs. Make a plan to drink it in the morning, afternoon, and stop before you enter the evening.
Exercise
It is said that exercising during the day can help you sleep better at night. So long as you do not over-do the day’s physical activity, you will fall asleep much faster when you finally lie down. Not to mention, exercise benefits your overall health in numerous other aspects, so it’s a win-win situation.
Set up a routine
Setting up a sleep routine that you always follow, even on the weekends, will greatly impact your resting habits. Go to bed at the same time every single night, and set up an alarm in the morning that wakes you up on time. Your body and mind will thank you for it, as they will have enough time to re-charge for the next day.
Avoid sleeping in
Directly tied to setting up a routine, you should also avoid sleeping in. This will only confuse your body’s sleep schedule and you will stay up later that same night as a result of it. Not to mention, you will feel much better when you start your day off properly and earlier in the morning, as opposed to late afternoon.
Use your bed for sleep
Use your bed only for sleep. Working in bed, for instance, can confuse your mind when you are trying to sleep in that same spot hours later. Moreover, eating in bed will result in crumbs, and you will not be happy to find leftovers from your apple pie when you are incredibly tired.
Take supplements
If you are still having trouble sleeping, consider taking a melatonin supplement. Melatonin is a hormone that aids people’s ability to sleep, and taking the additional pill can thus help you fall asleep faster and will improve your sleep in the process. However, it’s also important to not become solely dependent on the supplement, and so you should follow the above tips before turning to supplements for help.
With the long list of options as to how to get a good night’s sleep, there should be no reason that you don’t. The biggest hurdle may be coming to terms with the fact that it is important for the sake of your overall health. It will not only affect you right now, but especially as you age. Don’t forget to dim the lights in your room at night and start to prepare yourself for a restful sleep. You need it!