We all need to rest, we all need to sleep. In fact, for many years, people have been trying to find effective ways to sleep better. Sleep disorders and problems are so common in this modern era people are turning to sleeping pills so that they can get the much-needed rest. Do you often feel the same way? Do you feel like you are not getting enough sleep, and that no matter how you try, it nothing works out? Have you ever been so frustrated, you just give up on getting enough sleep?
Truth is, sleep is essential for everyone. For kids and teens, sleeping long enough can affect their growth positively. For adults, sleeping for enough hours can reduce the risk of getting heart problems, high blood pressure, diabetes and obesity. It also has been proven that sleep is linked to mental health and mood. No more explanation is necessary – we all can agree that sleep is vital and we want to make sure we get the best sleep.
There are several tips that can help you sleep better, and here are some of them.
1. Make sure your bedroom is clean and tidy.
A clean and tidy bedroom has been proven to be the best place to sleep. This also means it’s not advised for you to share the bedroom with a pet.
2. Your bedroom should only be for sleeping.
It’s a place for you to relax and rest, not for anything else. Game consoles, TVs, computers, or even phones don’t belong in your bedroom. Phones are a bit of a special case because you want to be able to be reached if an emergency situation arises, but anything else should stay outside.
3. Perfect your room.
This means investing in soothing paint color, an air conditioner, or some air freshener. If the air inside your room is too dry, you might also need to consider getting a humidifier so that you can sleep better and stay moisturized.
4. Find your own comfort zone.
When it comes to sleep, there’s no exact science. Some people prefer to sleep in a completely quiet room, some others prefer having some background noise. Some want to sleep in a pitch dark room, some others can only sleep with a night lamp on. Find your own taste when it comes to sleeping and stick to it.
5. Invest in your bed.
Beds are expensive and we are well aware. So are the pillows, the smart mattresses, and the blankets. However, once you invest in those things, you are actually saving more money – after all, less money would be spent on medicines, sleeping pills, or doctor visits.
6. Keep a close watch on what you consume during the day.
Caffeine is obviously a no-go when it comes to trying to sleep better. However, have you ever considered how your dinner affects your sleep? Heavy dinners tend to make us feel full and happy, but it can make you have a hard time sleeping. Also, try to eat at least 3 hours before you are getting ready for bed.
7. Change your lifestyle.
Consuming alcohol excessively and smoking are some of the bad habits you want to cut down. Another thing you need to avoid: napping for too long. They aren’t as dangerous as alcohol or tobacco, but long daytime naps can make it difficult for you to sleep at night.
8. Take a warm bath.
You might not be used to take a warm shower, but doing so just before you sleep can fool your brain into thinking that it’s time to sleep. Some also prefer to have a cup of warm milk or chamomile tea before bed.
9. Don’t stress out.
We understand that there are so many things that can stress you out – bills, schools, workmates, health problems – they seem to be endless. But if you are stressed out, chances are you won’t be able to sleep at all and you would have more problems. As mentioned, lack of sleep can cause severe health problems, affect your mental health, and many other negative side effects. So try to clear out your mind before you sleep. If it doesn’t work out, seek professional help. Some people find it comforting to write down their anxieties or stress triggers instead of just mulling over them during nighttime.
10. Expose yourself to light in the morning.
Some of us work indoor all day long, and thus it is not easy to get lots of sunlight. Spend as much time outside in the morning, and even if you work indoor, try to move your workspace closer to the opened window or blinds. At night, stop using your gadgets for at least 2 hours before the bedtime and try to block the light. But again, if you sleep better with a dimmed light, then feel free to do so.
11. Your sleep pattern matters.
You may feel you only need to sleep a certain amount of hours every night, and then you’ll be fine. So if you sleep at 10, you can wake up at 5, but if you sleep at 1, you can wake up late at 8. Well, we are sorry to say that’s not how our body works. If you sleep and wake at consistent times, your body can adjust its sleeping rhythm and you wouldn’t have a hard time waking up or sleeping. This, unfortunately, also means that you shouldn’t sleep in during weekends. Instead, take a short daytime nap if you really have to. Sticking to a fixed sleeping pattern can help you to feel more refreshed and energized in the morning. It can also help you to adjust your daytime schedule, so you won’t have to rush to work or school in the morning.
12. Exercise, exercise, exercise.
You’ve heard thousands of benefits of exercising. Well, add one more to the list! Exercising during the day, can improve sleep quality. Of course, when it comes to exercising, there’s no immediate result. It might take months before you can see the difference. But if you exercise regularly during the day (again, don’t exercise before bedtime), your body will thank you.
13. Take vitamins.
There are some supplements such as magnesium, glycine, ginkgo biloba, or lavender, that can help you sleep better. We don’t recommend taking them before consulting a physician. Sometimes you know your body best so if you find a supplement that works for you, you can try sticking to it.
14. Put on socks.
The last tip might sound ridiculous, but why don’t you give it a try? Socks can warm up your body and help your body to get ready for bed. However, needless to say, it’s important to wear clean socks and wash them regularly.
Keep being AllDayChic!