A good night’s rest is important for a person’s overall well-being. According to the National Sleep Foundation, millions of people do not get enough quality sleep and numbers of people suffering from a sleeping disorder are rising by the day.
A good night’s rest can do wonders to make you feel better and boost your mood. But that’s not all. Getting enough sleep is one of the key factors of a healthy lifestyle. Not only will you look more refreshed without having dark circles around your eyes, it will also benefit your heart, weight, healthy mind and so much more.
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How much sleep a person needs is different for every individual. Most adults need their 7 to 9 hours of quality sleep. Some of us like to catch up some sleep and nap during the day. However, napping isn’t going to give you the true benefits of having a good night’s sleep. Research has proven that you can’t make up lost sleeping-time by napping.
There’re many reasons why we don’t get the sleep we deserve. Pressure at work, family responsibilities, relationship issues, and illness are only a few reason that may prevent you from having your daily beauty sleep.
Are you also tossing and turning in your bed? Does falling asleep sounds like an impossible dream to you? The good news is that some habits may help you out.
9 Tips To Help You Sleep Better And Reap The Benefits
1. Avoid heavy meals before bedtime
A full stomach makes you uncomfortable and disturbs your sleep. Finish eating 2-3 hours before your regular bedtime.
2. Limit fluid intake
Although hot milk or herbal teas can improve sleep, it is best not to drink too many fluids before bedtime. This will prevent nighttime awakenings to go to the bathroom.
3. Say no to stimulating substances
Nicotine, caffeine, and alcohol do have a stimulating effect on your body and mind. Although it may look alcohol makes you feel sleepy at first, it disrupts your deep sleep later in the night.
Stick to a schedule. Try to go to bed and wake up at the same time, every day. Your body loves routine and it will enhance a better sleep.
5. Reserve some time to relax
Relaxing activities, such as reading a book, taking a hot bath or shower, listening to relaxing music, meditation, etc. calm your body and mind and promote a better sleep.
6. Make your room a sleep-inducing room
Your bedroom should create a calming and comfortable sensation. Consider using room-darkening shades, soft colors, good pillow and mattress to create a relaxing environment. Use your bedroom only for sleep and sex. Do not take in your computer, work materials or a television. Make it a sleep environment only.
7. Exercising should be done a few hours before going to bed
As exercising makes us more alert and raises our body temperature (a cooler body temperature is associated with sleep), it is best to finish your daily exercising 3 hours before bedtime.
8. Go to sleep when you’re tired
When you still feel alert you may get frustrated because you struggle to fall asleep. So if you’re not asleep within 20 minutes, get up and do something relaxing until you feel sleepy.
9. Gentile stretches or yoga exercises
Restorative yoga or gentle stretches before bedtime can help you to ease your mind, steady your breath, reduce muscle tension and provide a better and relaxed state of mind and body without raising your body temperature and heartbeat.
Keep those tips in mind and the tossing and turning in your bed will be history. You’ll soon notice the benefits of having quality sleep on your body and mind.
Are you struggling with sleeping issues too? What are your favorite tips and tricks to fall asleep faster? Share them with us in the comment box below.
Thanks for reading. I hope this information was helpful. Until next time!
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.