If you look back on your childhood, along with a slew of wonderful memories, something that’s certainly going to stand out is how amazing your sleep was. You’d put your head down on the pillow, and you’d be deep in sleep before you knew it. It was uninterrupted, and you’d wake up feeling fresh and ready for anything. With the passage of time, many people begin to suffer from restless sleep and insomnia, and this affects your productivity, focus, and overall mental and physical health if it is something chronic. The good news is, there are ways for you to overcome this discomfort and actually have a proper and restful sleep again. This is why we’re going to fill you in on seven easy ways that you can implement that will help you finally get that child-like sleeping quality again.
Give Your Bedroom a Makeover
Your surroundings play a huge role in how well you sleep. This is why it’s a good time to give your bedroom a makeover to comply with all the right triggers. You need to make sure that you only have neutral colors all around. Your walls, furniture, and bedding shouldn’t have bright or dark colors. The room cannot be cluttered either because cluttered surroundings result in a cluttered mind.
Manage Your Exposure to Different Forms of Light
Your body works in cycles, and your sleeping quality has a lot to do with your Circadian rhythm. This is greatly affected by your exposure to light, so it’s important that you’re conscious of how this works on a daily basis. You need exposure to natural light for your mind and body to understand that it’s time to be active and get things done. In the evenings, you need to stay away from blue light, which is given off from all your electronic devices. Make it a point to stay away from any kind of device at least 2 hours before bed.
Create a Bedtime Routine
We function at our best when we create routines that we follow on a daily basis. This is why it’s so important that you create a bedtime routine for yourself for around an hour before you go to sleep. Have a warm cup of herbal tea, like ginger, dim the lights, read light and simple book, and make sure that the temperature is right. Investing in sleep masks to get enough pressure and darkness that will comfort you and put you out immediately. When it comes to eye masks, make sure that you get a quality one that covers you up well and doesn’t bother you while you are sleeping. If you sleep with a partner or have people in the housekeeping with the lights on, this is ideal.
Invest in a Weighted Blanket
Many people who suffer from sleeping disorders often have anxiety issues, and this makes it a nightmare to fall asleep. Lately, more and more people are using weighted blankets because of how effective they are. You should definitely get a weighted blanket as this puts just enough weight on your whole body to calm you down without feeling suffocated so you can easily fall asleep.
Stay Away from Alcohol and Caffeine
If you want to fall asleep right away and have a proper restful sleep as well, then you must stay away from alcohol and caffeine in the evenings. Make it a golden rule to not have either after 5 in the afternoon, for instance, as this is the safest bet you have. And if you do need to have a drink, don’t have more than one or two glasses at the most throughout your day, as both drastically affect your body’s ability to fall into a restful sleep.
Exercise and Meditate at the Right Times
While exercise is a must for a healthy life, if you do this in the evening, it’s only going to energize you and make it extremely difficult to fall asleep. The best thing to do is to schedule your fitness activities during the day and keep meditation for early morning and right before bed.
Change Your Diet and Take Supplements
You need to stay away from processed foods and sugar; if you really want your body to get the proper rest, it needs to rejuvenate itself while you sleep. Eating healthy food will make falling asleep so much easier. You should also find out from a nutritionist if you have any deficiencies so that you can take the right supplements. You’ll find that there are specific supplements that target your sleep as well, such as melatonin.
Using the seven tips provided here, you will begin to see immediate changes to your sleeping quality. Everything you do in your life is a domino effect in the sense that one thing always affects the next when it comes to your habits and your body, so make sure that you take a holistic approach if you really want to sleep like a baby again.
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