Studies show that 1 in 3 adults experiences sleep problems. If you happen to be one of these people, and you probably are, now is a good time to start getting back those precious hours. Sleep is awesome; it’s something your brain does to re-energize your body for a whole new day. We can help with that! Following these 5 simple methods will help you sleep faster, and longer.
Take a Hot Bath
Nothing beats relaxing after a long day to ease those poor muscles. Doing it in water is even better! Hot water can relieve tension. After a hot bath, your temperature drops, and that will signal your body to lower metabolism and enter a tranquil state.
We recommend spending no more than 15 minutes in the bathtub. Keep the water temperature under 40 degrees Celsius to avoid overheating. If you don’t have time for bathing, a quick shower could help, too!
Get Rid of Electronics
Before going to bed, try limiting the use of electronic devices such as your smartphone, TV, or laptop as the blue light can have adverse effects on sleep. Blue light interferes with melatonin – the hormone that signals your body when it’s time for bed. Some studies even link it to cancer.
Spending more time on technology means less time for sleep. Other distractions like the sound of notifications, or radiation from your 4G, can also disrupt the process of falling asleep, and therefore, increase restlessness. You should try putting your phone on airplane mode to reduce exposure to radiation.
Get The Right Bed
Sometimes, having difficulties sleeping has nothing to do with your mind, but with your back! A hard mattress or pillow can cause poor sleeping posture, weaken your memory, and even induce snoring.
If you find yourself tossing and turning from back pain, the culprit may be right under you. There are many viable options for a better bed. This is when you should try beds for adjustable mattresses that memorize your nightly movements. They help to enhance blood circulation, food digestion, and oxygen intake. This could all improve your sleep experience and also alleviate physical pain.
A soothing scent can also help with sleep. Essential oils, such as lavender or sandalwood, are excellent choices. They have been proven to relieve stress, regulate your mood, and relax your muscles.
Other scents like chamomile, vanilla, and bergamot are used to treat insomnia. They are available in different forms such as bath oil, pillow spray, or diffuser. Waking up energized and smelling like flowers sounds like a dream!
Avoid Coffee, Nicotine, and Alcohol
It can take up to 8 hours for a cup of coffee to wear off completely. If you feel the urge for a second one, fight it! A few extra hours of energy is not worth losing a whole night of sleep.
Nicotine is bad in general. It is especially disruptive when trying to fall asleep, and can sometimes wake you up due to withdrawal.
Alcohol is especially deceptive. Most people think it helps them fall asleep. What actually happens is that the intoxication simply makes you tired! Once it wears off, you’ll find yourself staring at the ceiling.
We understand you are busy, but sleep is what keeps you constantly moving. We already have a lot going on, sleep doesn’t have to be a part of our worries. A healthy sleep pattern would help you get more things done, and keep your stress level at bay.
To read more on topics like this, check out the lifestyle category.
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