*This is a collaborative post*
Your body’s natural rhythm absolutely demands you to sleep at least 8 hours per day. However, that’s far from possible due to the constant abundance of work, stress, and obligations. Having a good night’s rest is necessary for so many reasons, not only does it maximally recharge your entire organism, but it also makes you feel healthier and more serene. If you are having trouble falling asleep or if you keep experiencing restless nights, here are some proven tips that will help you get enough rest throughout the night. Read on.
1. Limit the light
One of the reasons people can’t see to have a restful night is due to excessive light exposure. The sleep hormone, or melatonin, is usually controlled by light exposure, and if you have been using too many electric gadgets that exude too much light such as a smartphone, laptop, or any other app prior to going to bed, the chances are you won’t have a good sleep. Opt to sleep in a pitch-dark room, close all curtains and blinds, if possible, install blackout shades, turn off all flashing screens, and if nothing works try wearing a sleeping eye mask.
2. Get a quality mattress
What many people fail to admit is that having a poor-quality mattress is the reason behind not sleeping well at night. Bed quality can extremely improve the quality and length of your sleep, so it’s of the absolute essence to get excellent body support. Since a quality mattress can significantly help you with your sleep deprivation, you ought to do thorough research and find the mattress that suits your back, shoulder, and neck. If you don’t know where to start your search for the best mattresses, you can learn more here.
3. Alter your bedroom
Making other external things can also affect your sleeping routine. If you were to alter your sleeping environment, you would certainly enhance the chances of having a good night’s rest. First, don’t keep your phone next to your bed, ditch all the things that can disturb you, and opt to transform your bedroom into a serene ambient. Light aromatherapy candles to help you fall asleep or place soothing diffusers. To ensure a good night’s sleep you can also try applying pillow mist scents such as lavender or chamomile.
4. Avoid late indulging
Very often, the cause of poor night’s rest is bad, late-night habits. If you tend to eat late, especially some heavy food such as burgers and pasta, your stomach would get bloated causing you not to have a poor, even utterly restless, sleep. Besides late-night dinners, drinking alcohol, smoking, and listening to loud music can maximally deprive you of much-needed sleep. To ensure a tranquil sleep avoid any type of over-indulging, whether in food, alcohol, or tobacco.
5. Ditch caffeine
No matter how much you love your afternoon coffee, it might be the reason why you have trouble resting at night. Your late-night coffee can make it hard to fall asleep at night plus it can cause you not to sleep throughout the night. Coffee, but also any other caffeinated drinks such as tea, cola, and other fizzy drinks, are the main culprits to your lack of restful sleep. The reason behind this notion is the fact that caffeine stays in our organism for more than five hours. Hence, if you cannot totally ditch coffee, aim to drink it for at least six hours before going to bed.
6. Have a clear bedtime schedule
Although seemingly hard, by setting a diligent evening schedule, you would surely sleep much better. After finishing your work, leave all your duties, obligations, and chores behind you and start a calming bedtime routine. Before going to bed, try reading a nice book, listening to smooth jazz, watching a romantic movie, having a relaxing bath, delegating your chores for the following days, and simply dedicating some time solely to yourself. By having a specific pre-sleep pattern, you would accelerate your sleep quality, rest adequately, and have more energy for the next day’s obligations.
Stay consistent, firm, and patient with applying these tips and the result is inevitable.