You might not be aware of this fact, but having a restful sleep is essential to the functioning of our bodies, just like a balanced diet and regular exercise. Because of that, not sleeping for at least seven hours every night will inevitably lower your productivity. Taking this into account, you need to start taking your sleeping schedule very seriously.
If you have been struggling with insomnia or simply cannot regulate your sleeping pattern, this article is for you! Here, you will find a list of proven tips that will help you have a better restful sleep, ranging from reducing your alcohol intake and going for long walks to investing in the right mattress, among other things. Check it out!
9 Simple Tips For Restoring A Restful Sleep
Reduce Your Alcohol Intake
You might think that drinking alcohol may help you fall asleep faster. After all, it does have sedative properties. However, that benefit is short-lived. It will end up disturbing your sleep later in the night. Consequently, it would be best if you did not drink alcohol within four to six hours before going to bed you’d have a better restful sleep.
If you find yourself unable to stop yourself from consuming alcohol, it might be a sign that you are addicted to alcohol. If you live in the United Kingdom and are interested in getting professional help, visit this website.
Reduce Your Exposure to Blue Light
If you tend to browse the web before bed, it is time to stop. The blue light that is emitted by electronic screens has the capability to disrupt your natural circadian rhythm, preventing you from falling asleep.
In order to restore natural sleep patterns, you might want to reduce your exposure to blue light and put down your electronic devices at least an hour before going to bed. Moreover, you can consider investing in a pair of glasses that can block blue light.
Lower the Temperature in Your Bedroom
If you want to get restful sleep, you should lower the temperature in your bedroom. The ideal range is between sixty and seventy degrees. Doing that will become a whole lot easier if you invest in a smart thermostat or open the window for a bit before going to sleep.
Buy a Comfortable Mattress
If you want to get high-quality sleep, you need to buy a comfortable mattress. There are many types of mattresses that you can choose from, such as memory foam mattresses, innerspring mattresses, and latex mattresses. Thanks to such a wide range of choices, finding at least one mattress that fits your needs should not take long!
Try Aromatherapy
The smell of lavender has been shown to promote a deeper state of relaxation and improve sleep quality. There are many ways you can incorporate lavender into your evening routine, but one of the simplest ways is to use incense or a scented candle.
Go for a Long Walk
Did you know that physical activity can affect the quality of your sleep? Because of that, you should go for a long walk before bedtime. It might help you fall asleep a bit faster. Moreover, walking could help reduce anxiety and boost your mood, which are two important factors that can contribute to how well you sleep at night.
Lower Your Caffeine Intake
If you are used to drinking coffee or tea after dinner in order to keep yourself going through the rest of the evening, stop doing that. Research has shown that drinking caffeinated drinks later in the day can disrupt our sleeping patterns and leave us awake at night.
Due to that fact, you should drink your last cup of coffee or tea at least three hours before bedtime. Other than that, you can consider replacing your favorite caffeinated drinks with decaffeinated versions of these drinks.
Read a Book
If you just have to do something to relax before going to bed, you might want to choose reading books over watching television. That is especially the case if you want to improve your sleep quality, as watching television before bed can lower it.
Use White Noise
In addition to investing in the right mattress, you can use white noise in order to ease the transition from wakefulness to sleep. White noise machines can help mask out distracting noises, such as snoring, which might otherwise hamper your ability to fall asleep faster and stay asleep throughout the entire night.
In Conclusion
Making a few small adjustments to your daily routine could help you start sleeping better at night. In general, if you take care of your health and start improving it, your sleep quality will increase, too! Therefore, staying physically active during the day and eating a balanced diet is just as crucial as investing in a comfortable mattress.
If you find yourself unable to fall asleep, no matter how hard you try, it would be best if you made an appointment with your doctor. They should be able to give you helpful advice and ensure that your inability to fall asleep is not caused by a serious health issue.
