As humans, sleeping is essential. Lack of sleep could create a dozen of problems you don’t want. From health issues to depression and anxiety. That’s why, it’s important to have a good night sleep. The question is, how? How do you get a good night sleep? Well, we are here to share with you some ways you can sleep better at night.
1. Save The Electronics
You should turn off all electronic devices such as your computer and phone at least half an hour before sleeping. The screen from electornic devices emit blue light that trigger your brain to remain awake.
You can set the screen into warmer temperature through night mode, but it’s still better to have them all turned off. This way, you won’t get distracted and end up mindlessly scrolling your social media or binge watching Netflix.
2. Turn Off the Light
It’s always better to sleep with the lights off. Darkness sends signal to our brain that it’s time to rest. Sleeping in the dark will help us to fall asleep quickly and deeply. Some may suggest that sleeping in the dark might also increase our metabolism, burning more fat as we sleep which is an extra bonus if you’re trying to lose or maintain your weight.
For those who absolutely need to sleep with the lights turned on, don’t worry. You can wear sleeping mask and receive some benefits to sleeping with the lights off.
3. Calming Music
We love putting on some calming music right before bed and it turns out, there are many benefits of sleeping with calming music on.
It helps to slow down your breathing and heart rate. It also soothes any anxiety you may have and increase your sleep efficiency.
There’s some music playlist that last as long as eight hours which are meant to stay on for the whole night but you can always turn it off before bed or have it played in the background as you sleep for maximum result.
4. A Little Workout
Have you ever noticed that you sleep better after a long exhausting day? Now, you don’t need to keep yourself busy just for the sake of sleeping better. What you can do is to have a little workout, preferably in the evening. We recommend jogging or taking a walk around the neighborhood and possibly see the sunset.
You can also do swimming and bike riding. If you need to stay at home, yoga and pilates are good options.
Be careful if you exercise in the evening though. Some people experience the opposites at times when they workout in the evening. So try it out and see if it works for you. If it does, then continue to do it. If not, change your workout time from evening to the morning.
5. Reading Before Bed
There are plenty of benefits of reading books before bed, especially for sleep. Reading may stimulate the mind but reading book before bed can actually help you sleep better.
Instead of using the phone or laptop, holding the book and reading it can work as an exercise for the brain and help you relax at the same time.
It will eventually making you feel sleepy as time passes and help you sleep better with more knowledge when you wake up.
6. Warm Bath
Taking a warm bath around 90 minutes before bed can help you sleep better.
It lowers your temperature after you’re done and make you feel a little cool, signaling your brain that it’s time to sleep. It’s perfect for bedtime.
7. Weighted Blanket
Weighted blanket has been proven to improve sleep by giving you a sense of comfort and warmth. It stimulates production of mood boosting hormones known as Serotonin while reducing stress hormone known as cortisol. It also increases melatonin, which is a hormone to help you sleep. It also helps to reduce the feeling of anxiety. Something you definitely want to consider adding to your sleeping routine.
8. Warm Tea Before Bed
There is nothing quite like a warm cup of tea right before bed time.It warms your body and relax your mind as you indulge yourself in the flavor of the tea.
The key is to avoid any caffeine based tea that might stimulate you to remain awake for longer.
Some of the best tea you can take before bed are chamomile tea, passionflower tea, valerian root tea and lemon balm tea.
9. Finish Your Chores
One of the most anxiety inducing thought is having to do your chores in the morning. Whether it’s washing the dishes, mopping the floor or doing the laundry. The thought can be quite dreading and you don’t want that.
That’s why, it’s important that you’ve done all of these chores the night before so you can wake up to a clean home and do your cleaning again in the afternoon or evening.
10. Solve Your Problems
Now, real talk. The reason why a lot of people have difficulty sleeping is because they have a lot of problems in their life. It’s important for you to solve these problems as fast as possible. This way, you can get rid of them and have better sleep at night without having to think about it.
Whether it’s relationship issues, financial issues or even health issues. Find ways to fix them and then you can enjoy a good night sleep after they are resolved.
Conclusion
Those were some ways you can sleep better at night. Hopefully you can improve your sleep quality after reading this and we wish you the best in your sleeping journey.
