How to Get a Good Night’s Rest
There is a good chance you have suffered from bad sleep at one point in your life. There is no need for concern when you have a restless night once in a while. But if the problem goes on for long, then it is a cause of concern because it can have long term effects on your body. When you are sleep deprived, there is an increased risk of stroke, coronary heart disease, obesity, diabetes, and Alzheimer’s.
- Taking time to relax
About half the country’s population is suffering from sleep problems as a result of stress, which is why it is a good idea to relax before going to bed, whether it is reading a book, taking a warm bath, or listening to soothing music. Some people have realized having a to-do list before going to bed can help in freeing their minds and keep it from worrying about things that need to be done the next day.
- Getting into a routine
A routine has been shown to help children fall asleep. This can also apply to adults because your body is going to know when to sleep and when to wake up. When it is time to go to bed, you will start feeling sleepy. You should be very rigid about the time you go to bed, and also have a relaxation routine in place.
- Avoiding technology
You should keep your TV, computer, and smartphone away from your bedroom. You will have an easier time not looking at them at least an hour before sleep time. These devices emit a blue light, which affects melatonin, a sleep hormone.
- Creating a restful environment
Your bed should be providing you with the correct comfort, support, and space so you can wake up and move about less. Read these Purple mattress reviews. The room should also have the right temperature – 16-18 °C (60- 65°F) is optimum. Your room should be clutter-free. Other things that can improve your sleep environment include using pale colors and pleasant smells such as geranium and lavender.
- Avoid clock watching
Worrying about enough sleep is going to make things worse. The best way of dealing with this is by reminding yourself that having nice and positive thoughts is going to be way better than looking at the clock every five minutes. If you find yourself doing it over and over again, turn it around or put it on the other side of your room.
- Foods for sleeping
When you eat healthy food, it helps with your sleep. Foods such as chicken, milk, pumpkin seeds, and turkey are beneficial when it comes to sleep. This is because they contain serotonin and tryptophan, chemicals needed for the production of melatonin, a sleep hormone.
- Foods you need to avoid
Spicy foods, coffee, and alcohol should be avoided before bedtime because they can affect your sleep. You should also avoid large meals before bedtime. Drinking caffeinated drinks such as coffee within eight hours of bedtime will negatively affect sleep.
It is also important to avoid sugary food because is bad for your body. They cause energy spikes and a crash afterward, which ends up messing the body clock. Research done has also shown people turn to junk food when they don’t sleep well. This will then cause a bad diet and poor sleep.
- Darkness is good for sleep
In the past, people used to sleep when it got dark and wake when the sun rose. Having a dark room helps with sleep. Turn down your lights, and you will start getting sleepy. You can get inexpensive lamps if you don’t have a dimmer switch, and you don’t even have to spend much.
If the stress lights outside your home affect you or bright sunlight 5 am during the summer, then get extra lining, heavier curtains, or blackout blinds.
We hope that our tips for How to Get a Good Night’s Rest will help you.