Do you have trouble sleeping? Do you toss and turn for hours before finally getting to sleep? In today’s stressful world, sleep is a luxury that many people don’t have. In order to live a healthy and happy life, it is important for everyone to get at least eight hours of sleep each night. If you are struggling with your sleeping patterns, it’s time to take a look at your sleep environment.
There are many ways that you can get a good night’s restful sleep, but the following tips will help get more out of your bedtime routine and improve deep and restful sleeping.
1) Create an optimal sleep schedule
One of the biggest mistakes people make is sleeping in on weekends. Create a routine for when you go to bed and wake up in order to keep your body regulated. Try to go to bed at the same time every night and wake up around the same time every morning. This will help create a routine that can become second nature for your body, which in turn helps prepare it for sleep when you get ready for bed.
2) Get enough light during the day
Make sure that you are getting plenty of daylight hours by opening curtains or using natural lighting indoors if possible. Sunshine is essential for regulating melatonin levels which will help with nighttime sleeping. Getting Vitamin D during the day also helps to keep you healthy and sleep more soundly at night.
3) Keep a calm and relaxing environment
The darker the room, the less light there is as well as any temperature changes in the room. This keeps your body from staying awake longer than necessary. Having an environment that keeps you calm and relaxed is key for good sleep. Avoid watching TV as this can increase brain activity and keep you awake longer. Additionally, try not to engage with electronics right before sleeping. The bright light from screens may trick our brains into thinking it’s time to wake up. If possible, have a warm bath or shower before bed to relax the muscles in your body.
4) Certain foods help induce sleep
Sleep has a significant influence on every aspect of health. Fortunately, certain foods and beverages include compounds that assist in the regulation of sleep phases, allowing them to assist a person fall asleep and stay asleep. These compounds include serotonin, melatonin, magnesium, and tryptophan.
There are a lot of foods that have low amounts of sleep-inducing chemicals, but only a few have high concentrations that could influence a person’s sleep cycle:
- Almonds
- Chamomile tea
- Kiwi fruit
- Lettuce
- Tart cherries
- Walnuts
- Warm milk
To Sum Up
Let’s face it, there are a lot of things in this world that can make you toss and turn at night. Remember that a good night’s rest is just as important for your physical health, mental well-being, and mood as what you eat or drink.
By following the simple tips we’ve provided for getting better sleep, many people find that they have an improved outlook on life just from being well rested. Make sure to get the right amount of sleep and take care of yourself. You deserve it!
