Getting enough sleep directly impacts your physical, mental and emotional health. If you do not get enough sleep, it can hurt your productivity and energy levels during the day. In addition, people who do not get enough sleep are more likely to gain weight and suffer from health problems like heart disease. If you want to give your immune system, mood, heart health and brain a boost, make sure to adopt these tips for getting a better night’s sleep.
Bedtime Routine
A bedtime routine is one of the best things you can do to regulate your body’s clock. Try to go to sleep at the same time during the week and weekends. By going to sleep and waking up at the same time, you help your body figure out when to fall asleep.
Other than using a sleep schedule, you should also adopt a bedtime ritual. Choose relaxing habits like taking a bath, reading a book or listening to peaceful music before you go to bed each night. A relaxing activity away from bright lights can help calm your mind and reduce stress. A nighttime routine helps you get sound, deep sleep by reducing your anxiety levels and signaling to your mind that it is time to relax.
Set the Right Temperature
Another way to induce sleepiness is to evaluate your room environment. Your room could be too hot or cold for sleeping comfortably. Ideally, you should keep your room between 60 and 67 degrees. In addition, turn off any noises that could distract you as you sleep.
Turn Off Lights and Devices
Lights can keep you awake at night. The blue light from mobile devices and smartphones is especially bad for keeping you awake. Before you go to bed at night, make sure your room is completely devoid of light. If you have to sleep during the daytime because you work the night shift, try using blackout curtains. Blackout curtains or eye shades are also a good idea if you live in a city near a lot of street lights.
You can also use lights to set your circadian rhythms. During the morning, expose yourself to bright light to make your body realize that it is daytime. In the evening, avoid bright lights. During the afternoon, spending time outside and getting bright light can help you get your circadian rhythms in order.
Using Devices at Night
Certain devices can actually make it easier to sleep. If you are near a noisy street, invest in a machine that makes white noise or nature sounds. Humidifiers are useful if you are in a dry environment or suffer from a chronic cough. Meanwhile, some people use fans or ear plugs to improve their sleep quality at night.
Mindfulness Meditation
In research studies, scientists have found that mindfulness meditation is effective for improving sleep quality. Meditation helps reduce insomnia and works for people who have trouble sleeping. With mindfulness meditation, you calm the mind through an awareness of the present moment and certain breathing techniques. You can also try doing other relaxing techniques like visualization, listening to music, reading a book or deep breathing,.
Weighted Blankets
When it comes to sleep improvement trends, weighted blankets are one of the most promising developments. Weighted blankets are like a normal blanket, but the weights provide a warm, soft pressure around your body. This basically creates a sensation like being held in someone’s arms.
In research studies, weighted blankets have been shown to boost serotonin levels. This neurotransmitter regulates sleep and causes a calming effect in the mind. Weighted blankets also stimulate the body’s production of a chemical known as oxytocin. This chemical is responsible for improving your immune health, reducing stress and alleviating pain. Using a weighted blanket can reduce restlessness and anxiety so that you can enjoy a deeper, more peaceful night of sleep.
Skip the Nap
While a nap seems like the perfect way to catch up on lost sleep, it can do more harm than good. Short naps can help you rest your mind, but long naps can have a negative effect. Anytime you go to sleep during the day, it can end up confusing your body’s internal clock. If you are going to take a nap during the day, make sure it lasts for less than 30 minutes.
By adopting a few changes, you can quickly improve your quality of sleep at night. If techniques like a weighted blanket or a bedtime routine do not work, you can also talk to your doctor and see if you have any underlying health problems. Once you improve your quality of sleep, you can reduce your chances of developing problems like obesity, heart disease and diabetes.