Everyone deserves to have a restful night’s sleep. However, with so many things coming up during the day, it can be hard to achieve. We all know the feeling of waking up in the morning, dragging ourselves out of bed, and heading to work is quite a hard thing to do.
If you’re looking for ways to improve your sleep so you can wake up feeling refreshed without nagging aches and pains from restless nights spent tossing and turning on the mattress, try these simple steps.
- Create a relaxing pre-sleep environment. First, make sure that the room is dark enough. This will decrease levels of melatonin in your brain by limiting light exposure at night which helps promote a better sleep cycle.
- Keep screens out of sight 30 mins before you sleep. Make sure there are no electronics near where you sleep as they emit blue light which makes it harder for us to fall asleep naturally.
- Do some yoga and practice mindful meditation. Try calming down before bed with some yoga or meditation. It’ll help relax your body so it doesn’t feel like there is too much energy inside of you which will help you sleep better.
- Drink enough water. When we are dehydrated, our brain will not release melatonin which is a chemical needed to make us feel sleepy. Drinking more fluids, especially before bedtime, will help flush out those toxins from the day and allow for a better night’s rest. In order to be fully hydrated, it’s important to drink about 8 glasses of water each day. This may seem like a difficult goal but try adding one glass at a time and soon you’ll find yourself feeling healthier!
- Limit caffeine intake after 2 pm. Caffeine is a stimulant that can keep your body awake, but it also has an effect on your brain. Caffeine blocks adenosine receptors in the brain which are responsible for promoting sleepiness and relaxation. This means that even if you’re tired, caffeine will prevent you from feeling sleepy.
It’s no secret that better sleep is one of the keys to a happy, healthy life. Studies show that people who don’t get enough sleep are more likely to suffer from depression and other mental illnesses, obesity, heart disease, diabetes, and high blood pressure. Not only does not getting enough sleep make you feel bad but it also makes your body work poorly.
Sleep is essential for our physical and mental well-being. It gives our body time to repair, rejuvenate and detoxify, hence improves our morning mood by restoring energy levels and preventing brain fog. It can also help us retain memories, reduces stress levels, and boosts our immune system. Some people may find it difficult to get a full night’s rest every day because they have habits that interfere with their ability to fall or stay asleep all night.
So, if you’re not getting a full night’s rest at least 7 nights per week, it may be time to make an adjustment in your schedule or habits and take steps towards making it a reality.