Improve Your Sleep with These 7 Tips
The COVID-19 pandemic, its impact, and the course of action taken to control it have made 2020 a tough year for many. Considering how things are going right now, it is quite natural for anyone to feel anxious, overwhelmed, and even sleep-deprived.
If your sleep is taking a hit because of all the chaos around you, it’s high time you did something about it. Like exercise and nutrition, adequate sleep is one of the pillars of your health and overall well-being. Unless you take care of it, you cannot expect to achieve optimal health. Here are a few unique tips that can help improve the longevity quality of your sleep:
Tip #1: Eat an Early Dinner
Working late into the evening can make it impossible for you to have your dinner early. With hardly any time to cook, you may end up relying on pre-prepared or fast food, which can be harmful to your health. One of the best ways to get good sleep is to eat your dinner early.
As far as possible, try and eat your dinner around 5 p.m. every day. Make sure your meal is generous with healthy portions of food that are both nutritious and filling. Then, refrain from eating anything that’s heavy for the rest of the night. This will help you wake up nice and hungry for your morning breakfast.
Tip #2: Take a Warm Bath
Another thing that can help you enjoy a peaceful sleep is a nice warm bath in the evening. It can augment your body’s core temperature and help you fall asleep faster. Take your shower or bath about one or two hours before your bedtime for optimal results.
Tip #3: Try Valerian
Many people rely on medication to enjoy a good night’s sleep. However, if you don’t absolutely need them, it’s not advisable, considering the kind of side effects associated with some drugs. Instead, try an herbal sleep supplement such as valerian.
A tall flowering plant found in the grasslands, valerian is said to help people fall to sleep faster and enjoy higher-quality rest. Valerian root contains valerenic acid, isovaleric acid, and many antioxidants that can reduce anxiety and promote sleep.
Tip #4: Go to Bed at the Same Time Every Night
Apart from going to bed early, it is also essential to go to bed at the same time each and every night if you want to improve your sleep quality. Having a set bedtime and wake-up time helps your body maintain its natural biological clock, making you feel more alert during the daytime and tired when it’s time for sleep.
Tip #5: Read a Printed Book
Reading a book before going to bed is one of the healthiest practices you can adopt if you want to enjoy restful sleep every night. However, always give preference to printed books over e-books. The exposure to artificial light that your iPad, Kindle, or tablet creates can actually suppress melatonin production, disrupting your natural cycle of sleep.
Tip #6: Find the Light
While exposure to artificial light before bed can negatively impact sleep, exposure to sunlight during the day can help you sleep. Sunlight warms up your body temperature and increases cortisol production, a hormone that helps your body respond to stress. It also stimulates the production of serotonin, which is a hormone responsible for promoting a good night’s rest.
Tip #7: Settle on Your Sleep Style
Your sleeping style also matters when it comes to improving the quality of your sleep. While sleeping on your back helps your spine, neck, and head rest in a neutral position, sleeping on your side decreases your acid reflux. The fetal position improves the blood circulation in your body, and sleeping on your stomach eases snoring. You will have to figure out your natural sleep style and see what’s most comfortable.
Once you decide on your natural sleeping style, the next thing you need to do is find the perfect mattress. For instance, if you want to find the right mattress for side sleepers, you should start with air foam or memory foam mattress options.
The Perfect Sleep Environment
An ideal sleep environment can do a lot in improving the quality of your sleep. Clear out the clutter, put away electronic devices, and keep your room dark, cool, and quiet for best results. However, at the end of the day, your sleep quality primarily depends on how much of a priority you give to your sleep and what kind of sleep hygiene practices you follow.
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