There are a few things as important as a good night’s rest. Anyone can relate to feeling from the morning after having a good sleep; it’s usually a light, ecstatic and peaceful one. It’s also one that’s about 7-9hrs long.
However, due to our busy schedules and hectic lifestyles as humans in the 21st century, we barely get any sleep at all. Poor sleep is a major cause of stress and weight gain, and puts out at the risk of contracting illnesses. It can also cause a loss of appetite.
In contrast, when you get a good night’s sleep, you’ll find your concentration heighten as you get even more productivity. It also improves athletic performance.
However, it may be hard to find a good sleep on a steady after several years of going without it. So is there something you need to do to find good sleep?
Yes! With few changes in your lifestyle choices, you can begin to experience a much deeper sleep.
Here are a few recommended changes that you can implement right now:
Mild to intense workouts are great at battling insomnia and restless leg syndrome. Depending on your daily schedule and body weight, you can engage in as many exercises as you can during the week, and you can choose to either stick to a routine or not.
Some workouts that are recommended include cardio workouts such as running, swimming, and cycling. Engaging in sporting activities that increase the heartbeat rate is very good for the body. Strength conditioning workouts (like weightlifting) are also great for relaxing the body.
A lot of people feel sedated after a little weightlifting in the evening time followed by a warm shower. This however depends on your personal experience; you may feel a burst of adrenaline after working out and it may lead to insomnia which is not what you want.
Practicing yoga is also good for stretching the body, which helps it to relax better. If you already practice yoga, try being more present with it when next you’re engaged in it. This eases the mind of endless thinking and calms the body.
Setup the Scenery
The bedroom is a major factor that determines the quality of your night’s rest. This has a lot to do with setup and lighting of the room in which you sleep. If you’re like most people, you’ll prefer sleeping with the lights off and the curtain drapes down. However, a creative way of sleeping with lesser lighting is the use of blue or UV lighting. Sleep quality is known to improve with lower lighting.
The temperature of the bedroom also plays a part in getting better sleep. Just a few degrees lower than the temperature of a cool day is just fine for most people. You can slowly adjust to what feels just right for you.
For some people, listening to lovely music helps them to achieve a deeper sleep. There’s no harm in trying to find out whether it works for you too. As regards noise, you may be prone to experience sleep disorders if you live in neighborhoods with clubs that run all night.
Watch What You Eat
It doesn’t really occur to people but what you feed your body plays an important role in the grade of sleep you get. You can make changes to your sleep quality by tweaking a few things in your diet to add ingredients with the appropriate characteristics. Some ingredients (like almonds) are rich in melatonin, a hormone that is in charge of the sleep-cycle. Other food items to add to your grocery shopping list for better sleep quality include kiwi, tart cherry juice, seafood, walnuts, and teas like passionflower tea and chamomile tea.
Also you may want to start paying attention to the time you have your meals, most importantly your dinner. Eating at late hours can adversely affect your body’s secretion of melatonin hence the kind of sleep you get. It can also lead to excess weight gain.
Furthermore, minimize your alcohol intake. If possible reduce it to zero. More importantly, do not take alcohol before going to bed. It can aggravate sleep disorders and cause snoring.
Buy a Better Mattress
Have you ever wondered why it felt more comfortable the last time you slept in a hotel than in your own bed? It’s precisely because that they pick out only soft and fluffy mattresses. Regardless of whether you are a back, side or stomach sleeper, a comfortable bed is going to give you a good night’s rest and one that entails waking up without any form of pain.
Sleeping on a comfortable bed improves your sleep quality and relieves back pain. The Eight Sleep Jupiter+9(read review) bed is a really cool and comfy mattress. It has a smart system that can connect to your smartphone, track your sleep schedule and even warm up any chosen side of the bed.
Do Things that Make You Feel Relaxed
It could be a hot shower just before going to bed, or a brisk walk in the cool breeze of the evening. It could even be taking a walk in the park with your loved ones, just do anything that helps you stay relaxed and present.
You could try listening to music that helps you relax, or read a really interesting book/novel. Meditating for about 15 minutes everyday can also bring calm to your body. So, if it works for you, totally go for it. In truth, the more the body experiences calmness while you’re awake, the more it’ll learn to relax when you’re asleep.
In addition to that, you can schedule for a massage from time to time. Massages are great for loosening tense muscles, especially around your neck and back. This helps the body to relax more during sleep.
If you think you can afford that personal vacation you’ve always wanted to go on, then you should do that. A trip away from the busy and crowded life you may be used to is one of the best ways to relax.
With these interesting tips, you can make changes to your lifestyle to get more restful sleep. Some other things you can do to enjoy better sleep include taking melatonin supplements and sticking to a sleeping schedule. If you feel that you need to consult a doctor before making these decisions, then feel free to do so.