While many of us join gyms to get fit or buy diet books to eat better, one of the essential areas of our health that we neglect is our sleep. You might wake up feeling irritable, tired and you might even notice back pain or a stiff neck. However, as the day goes on you forget about your sleeping problems and the cycle continues. If you’re reading this article, you’ve probably decided that enough is enough and it’s time for you to look into improving your sleep. We’ve put together 10 tips and tricks that will guarantee you a better night’s sleep. If you want to wake up in the morning fresh and energized, not grumpy and weary, then read on.
- Stop Reading On Your Phone
While you might enjoy the relaxation and pleasure in reading before bed, it can actually be detrimental to your sleep. Most people tend to read in bed on their iPads or phones, but there is a lot of light emitting from these devices. It’s important to stop looking at LED screens at least 30 minutes before you go to sleep to ensure that you wind down properly. If you’re prone to reading before bed, try reading a book instead, or listening to an audiobook.
- Choose Your Mattress Wisely
Choosing the right mattress is vital for getting the right amount of sleep at night. It’s important that it’s firm enough to support your spinal alignment but soft enough for comfort. Another important factor is avoiding mattresses made with fire retardant chemicals, as it can affect your health negatively. You can read a great example of the perfect mattress in this puffy mattress review and see if it is the right one for you.
- Warm Baths
If you feel you’ve had a long day and need a dose of relaxation, a warm bath is a perfect way to unwind. It’s best to avoid a hot bath because it could cause your blood pressure to rise, which can lead to heart problems and other health complications. A warm bath is better and will help you sleep better too. A warm bath with Epsom Salts or baking soda is particularly effective.
- Use White Noise
White noise is an important part of any good sleep routine. White noise helps drown out external noises that prevent you from sleeping soundly. If you’re surrounded by a lot of commotion and activity, you might want to invest in a white noise machine to drown out the noise. There are many types of white noise machines available, so find the one that works best for you.
- Have A Bedtime Routine
Having a bedtime routine is crucial for a good night’s rest. Make a list of all the things you want to do before you actually get into bed to make sure that you are ready and relaxed enough for sleep. Write all the things you want to do down into a checklist either on your phone or in a notebook and make sure you go over it every night before you start your routine.
- Create a Sleep Schedule
One of the most overlooked mistakes in sleep is not having a sleep schedule. When we talk about creating a sleep schedule, it’s about getting enough sleep and creating a routine for when to go to bed and when to wake up. There are studies that have been done that show what time of night is best to go to sleep, it depends on your age group. Having a regular schedule is important because it trains your body so it knows what time it needs to sleep.
- Get Rid of the TV at Bedtime
It’s very tempting to watch your favorite TV show before going to bed, but it can disturb your sleep cycle and impact your overall quality of sleep. Create the habit of turning off the television at least an hour before bedtime so that you can shut off your mind and relax.
- Invest in Earplugs
It’s very common for people to be subjected to disruptions in their sleep cycle due to noise from their neighbors or the city. If you’re affected by noise pollution at night, investing in earplugs is a great idea. They’re comfortable and easy to use, which means they won’t disrupt your sleep experience.
- Try Melatonin Supplement
Melatonin is a hormone in the body that regulates sleep cycles. If you have trouble sleeping due to stress, or other factors that disturb your sleep cycle you can try taking Melatonin supplements instead of relying on medication. It’s always better to try natural remedies first before taking medication from a doctor.
- Try Essential Oils
Essential oils have been used for thousands of years as natural remedies for various ailments and diseases. Using essential oils before going to bed will help you relax and unwind while you get ready for a good night’s sleep. Lavender is an excellent essential oil because it has been used for centuries as an aromatherapy tool for relaxation and stress relief.
As you can see from the list above, there are many ways you can try to improve your sleep. Each one of these things listed has their own benefits and are proven to give you a better night’s rest. You should first try to identify what is actually causing you to have disrupted night’s sleep. If it is back pain, then a good mattress should fix that. If it is too noisy where you live, then earplugs or a white noise machine could be the answer to your problem. If you have trouble staying asleep, then maybe caffeine or nicotine is something you need to get rid of before bed. A good night’s sleep is important to our overall health and wellbeing. If you aren’t waking up fresh and energized the next day it can severely impact the way you handle your day-to-day challenges and tasks. Try to incorporate some of these tips into your nighttime routine and see for yourself how effective they are.