You know the feeling. You get ready for bed, you’re yawning, you feel that you’re going to get a good night sleep and the minute your head hits the pillow – you’re wide awake. Your precious night’s sleep is disrupted by thinking about the e-mail you need to send, the dinner date you have tomorrow, the fight you had with your partner this morning on the phone. We’ve all been there. Once your brain awakens, it takes you hours to get yourself back to sleep. The loss of sleep can do great damage to your body such as fatigue, wrinkles, diabetes and even mental issues. If you want some helpful tips to get yourself sleeping like a baby, then we have 9 tips that will get you that good night sleep.
Get yourself into a sleeping routine
Get yourself into a routine. This will change your life for the better. Adults typically need 8 hours of sleep a night. Most of us are lucky if we get 6 hours of sleep. If you find yourself constantly tired, cloudy-minded and lazy, then you should try creating a sleep schedule for yourself. Set a time every night that you’ll go to bed at and put an alarm on for the morning – pretty soon, you won’t even need the alarm. Building this routine will help set your internal body clock.
Leave your phone away from the bed
This should be an obvious one, but since technology is becoming a huge part of our lives, we forget that it can disrupt our biological clocks. To get a good night sleep, you should actually be keeping your phone out of your hands, two hours before going to bed. We know that this can be challenging but if you start with turning your phone on silent, it’s a good start.
Stay away from a big nighttime meal
We know, snacking before bedtime is so tempting, especially when you have your favorite television show or movie on. But, if you want a good night sleep, you should avoid eating fatty, spicy or acidic foods before bedtime. Typically, you should eat dinner no later than 8 pm. If you feel the need to eat something after, opt for a snack that isn’t loaded with carbs and sugar. These foods will supply you with too much energy before going to bed. So, keep it light!
Practice different relaxation methods
If you’re working a job that is routinely stressful or going through a stressful period in your life, you should try to practice some different relaxation techniques. This can be yoga, pilates, meditation, kung fu, chess, writing or simply just deep breathing. You can do this before you go to bed, but you can also try to incorporate this throughout your day. By taking five or ten minutes of deep breathing during lunch can help decrease your stress levels exponentially. We recommend trying out a couple of different methods and see which one really suits you. Make sure you make it a daily habit and you’ll see the mental, emotional and positive physical changes you’ll go through.
Get yourself a humidifier
It may sound weird at first, but humidifiers are great for cleaning the air in your room. Humidifiers help to boost the humidity in rooms with dry air. It also helps in reducing airborne bacteria with its UV cleanse technology. Specifically during the winter, the humidity drops in your house because cold air cannot hold moisture like warm air does. With higher humidity levels, the hairs in your nose are able to filter out the bacteria and viruses that ultimately cause colds and flu.
A great comparison is drinking water during the evening. If you don’t drink water at night, you’ll probably notice that in the morning your throat is dry and can be momentarily sore. With a humidifier, this issue is resolved. If you have dry skin, you should also have a humidifier, it will help moisturize your skin during the night.
Put some lavender in your bedroom
If you need something to help you calm your mind, lavender is a great essence to help you relax after a hard day. Drop a couple drops of lavender essence into your hot bath, sit back and just breathe in. If you don’t have time for a bath, you can keep some lavender on your pillow during the day, and when you rest your head on your pillow, you’ll smell the soothing essence of lavender.
Take a nap during the day
The Europeans got it right. Take a nap during the day. Naps are great for making you feel more energized throughout the rest of the day. The best time to take a nap is between hours of 1 pm and 3 pm, for 10 to 30 minutes. However, be warned, don’t take a nap too late in the day or else you’ll be even more tired than before.
Invest in your bedroom
You know the clichéd line, the bedroom is where the magic happens, it’s not wrong. If you want a magical sleep, you’ll need to invest in your bedroom. If you want to truly invest in yourself and your health, spend your money on a high-quality mattress, pillow, and sheets. Since most people sleep between 6-7 hours a night, you will want a mattress and pillow that support your spine and neck. Make your bedroom your place of comfort. If you like pillows, fill your bed up with them. If you have back problems, get yourself a Tempurpedic pillow.
Fall asleep positively
If you go to bed with a negative thought, you’ll most likely wake up with a negative thought. Even if you had a hard day, try your best to think about what you’re grateful for. If you have a journal, writing things down before you go to bed will help you relax your mind. In the morning, you’ll feel so much lighter and will not feel burdened with negative thoughts. Positive thinking can heavily influence your day and your dreams.