People have repeatedly stressed the importance of getting enough rest. Most of us do not get enough sleep.
Our generation is the one that seems most overworked and exhausted. We often find ourselves going overtime to make deadlines.
Now that the pandemic has invaded our lives, getting better rest seems more difficult. This does not necessarily mean we have to give up.
Here are some tips on getting better sleep.
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Table of contents
1. Develop a sleeping routine
The recommended sleep time for adults is seven hours. This goal can be achieved by sleeping no longer than eight hours.
Regularly go to sleep and get up at the exact same time. Even if you are on a weekend try to avoid the temptation of staying up late or sleeping in.
You will feel more rested and your body clock will not be disrupted.
2. Reducing blue light in the evening
Sleep disturbances are a common problem with blue light. Blue light can suppress melatonin, the hormone that induces sleep.
You should therefore stop using electronic devices at least 30 mins before going to bed. Take it one step at time if you find this difficult.
Don’t give up sleep for a quick look at your social media. This isn’t worth the time.
3. Be careful what you consume
We all know that your diet and drink choices are crucial to getting the quality of sleep you desire. You should drink coffee at least 6 hours before going to bed if you are a heavy user of the beverage.
It is more important to get better sleep than you are to enjoy coffee. Instead, drink tea – preferable chamomile. Chamomile Tea has a reputation for promoting sleep.
Reduce your alcohol consumption. Then it is time to get rid of that notorious beverage from your cupboard.
4. Limit daytime naps
The power of a nap is undeniable. It will help you survive the day. Too much sleep isn’t always a good thing. Reduce the amount of time you spend napping in the afternoon.
You might have a difficult time sleeping at night. Shortening your afternoon nap will help you sleep better.
5. Have a bath in warm water before you go to sleep
Warm baths can do wonders for your tired muscles and your mind. You’ve probably had a hard day of work and could benefit from a warm bath.
You will feel refreshed and have a more positive mood. You will sleep better when you are relaxed.
6. Let your mind be free
Sleeping better can be hindered by overthinking. This is inevitable. You need to learn how to let go of past events.
Meditation is a great way to do it. You can spend 10 or 15 minutes before going to sleep to be with yourself. Relax your entire body by breathing deeply. While doing so, you can listen to relaxing music. If you want guidance, use apps for meditation like headspace.
You could try journaling if you want to get rid of the thoughts that keep bugging you late into the night.
7. Use weighted Blanket
The benefits of weighted blankets for sleep are well known. Weighted blankets are based on what’s called “deep pressure stimulation”. It is a therapy that involves firm, controlled pressure in order to induce a sense of calm.
Weighed blankets can improve sleep and calm the nervous system. Also, it reduces stress and anxiety.
Try snuggling up with a blanket that is heavier to get better rest. You may fall asleep more easily as it offers comfort and security.
8. Use pillows for back pain relief
You may suffer from lower back pain. Sleeping problems can be a problem for you.
You can use a cushion between your legs to help ease low back pain. It will help to align your hips and ease your low back pain.
If the pain continues, you may want to consult a professional chiropractor.
9. Avoid sleeping in – even on weekends
Some people get into the habit to sleep in on weekends and days off. To make things worse, some people hit the snooze key.
This will disrupt your sleep routine. Find something to do with your time extra in the morning. You could read to refresh your memory.
Keep to the schedule you set. You must be strict to yourself.
10. No to late-night films
It’s hard to resist the idea of watching a late-night movie. This is a simple, enjoyable way to spend your free time. It is also counterproductive, as binge watching can be encouraged.
You will be satisfied for some time by binge-watching movies or watching late-night films. You will not get the rest you need. Control your desire to succumb to it.
11. Set up your bedroom
Set your bedroom temperature to the minimum. It should be neither too cold nor too warm.
You will fall asleep faster if your bedroom is dark, quiet and relaxed.
12. Take Supplements
Although supplements aren’t a cure-all for sleep disorders, they can help you sleep better. Take supplements like Melatonin and lavender herb.
Relaxation and quality sleep can be improved with these supplements.