5 Sleep Remedies To Help You Sleep Better
You should know by now how important sleep is to our everyday function and health, so here are 5 sleep remedies you can try to help you get some sleep.
Sleep can improve your brainpower, appearance, memory, and many vital body functions. It can also lower the risk of adding on the extra pounds, feeling tired, or contracting many health conditions. Both children and adults should try to get 6 or more hours of quality sleep to help achieve optimal health. However, even if you are getting the required amount of sleep, are you still getting the rest your body may so badly needs?
Tossing and turning all night, falling in and out of sleep, and not getting into deep sleep can have you not functioning at your best the next day. If you are one of these people who just can’t get quality sleep, it is a must you try and correct this problem. Here are 5 things to help you get better sleep and boost your sleep quality.
1: Sleep in a Quiet, Cool,and Dark Room
Trying to fall asleep while there are lights on can definitely cause sleep deprivation. Exposing your eyes to light will arouse the neurons and disrupt your sleep quality. Research has shown that exposure to light before trying to sleep can surpress the production of melatonin (the hormone that controls your sleep cycle). The lowering of this hormone at night will cause different levels of sleeplessness. To avoid this disruption in sleep, you should have all the lights off. This also includes any light that may be coming from such things as your phone, tablet, laptop, or any other light producing piece of equipment.
Having your room too hot can also disrupt sleep. You should try to keep your room at a cool temperature and have it well ventilated. Another thing that can be done is wear lighter clothing to bed or even cut back on the amount of covers you are using.
Another factor in getting quality sleep is noise as it most definitely can impact quality of sleep. Try to minimize the amount of noise in your room to avoid being restless. If you have no control of outside noise it may be helpful to try earplugs.
2: No Caffeine At Night
I am sure you know, coffee is a great source of caffeine. Caffeine causes a change to the brains chemistry by binding with adenosine which is a sleep inducing receptor that keeps you awake. It may take hours for the stimulating effect of caffeine to finally wear off. Therefore, if you love to drink coffee, make sure it is far enough away from your bedtime.
3: Getting Comfortable Before Sleep
There are many ways to improve your quality of sleep by getting yourself comfortable. For example, a hot shower can raise your core body temperature and improve your quality of sleep. A hot bath can sooth and relax your muscles and give you a restfull night. It is also crucial to have the correct bedding. It may be time to get a new mattress or pillows.
4: Try Using Essential Oils
Essential oils such as roman chamomile, valerian, cedar wood, sandalwood, or lavender oil can lead to an amazing night’s sleep because they are natural relaxants. There are lots of ways you can use essential oils to enhance your sleep quality. Adding a few drops of one your favorite essential oils into the bath can give you a magical relaxing aroma. Also, you can add these oils to a diffuser and place it in your bedroom to give you a relaxing scent that will have you sleeping in no time.
5: Have Some Downtime To Unwind
The last of the sleep remedies to help maximize your sleep quality is to get into a routine of unwinding a few hours before you go to bed. You can do this by disconnecting from all electronic devices and maybe grab a book, or listen to some relaxing music. Then the last 30 minutes of the day, stop everything, clear out your mind and allow yourself to fully focus on getting ready to sleep.
If you are one of the many across the land that find them self tossing and turning every night, I hope these 5 sleep remedies can help you sleep better. These 5 tips may seem very simple to implement but can surprisingly be very effective. So why not give them a try today and hopefully try to start enjoying the best sleep of your life.
Check out this weighted blanket below, also great to help with sleep!