It goes without saying that we need some tips to sleep better to function at optimal levels. Sleeping well improves your appearance, brainpower, memory and other vital body functions. It also reduces your risk of gaining weight, feeling fatigued or developing chronic health conditions. Both adults and children need 6 or more hours nightly for optimal health. However, just because you’re getting the recommended hours of sleep each day does not mean your body is getting the rest it needs. So how to get the best night sleep without making many crazy changes to your bedtime routine? Many people toss and turn all night, don’t feel like getting out of bed in the morning, and drink plenty of coffee to avoid drowsiness during the day. If you’re suffering from such rest problems, you need to improve the quality of your sleep. Here are a few top tips on how to get the best night and boost your sleep quality.
Sleep in a Cool, Dark & Quiet Room
A wonderful tip is sleeping with the lights on is one of the major causes of sleep deprivation. When your eyes are exposed to light, neurons are aroused, and this disrupts your rest. Research has also shown that light exposure before sleep suppresses the production of melatonin – the hormone that controls your sleep and wake cycles. A reduction in this hormone at night normally leads to varying levels of insomnia. To avoid sleep disruption due to nighttime exposure to light, always sleep with all the lights off. This includes the light emitted from electronic devices, so make sure your computer, phone, tablet and other light producing equipment are either turned off or stored outside the bedroom.
Too much heat can also disrupt your sleep quality. To keep cool, make sure the window is open and ensure the room is well ventilated. If you still find you’re too warm after doing this, go to bed wearing lighter clothing and consider investing in a lighter duvet or even sleeping on top of the covers.
Noise is yet another thing that can have a detrimental impact on the quality of your rest. To minimize the amount of noise in your room, make sure there’s nothing in the bedroom that could potentially make noises while you rest. If it’s noisy outside your bedroom, try sleeping with earplugs.
Avoid Caffeine in The Evening
As you probably know, coffee is a rich source of caffeine. These chemicals change the brain’s chemistry by binding with sleeping inducing receptors known as adenosine to keep you awake. The stimulating effects of caffeine can wreak havoc, because they take hours to wear off. Therefore, if you are an avid coffee drinker, you might want to avoid your favorite beverage a few hours before going to bed. Consider my good sleep-calm nerves golden milk.
Get Comfortable Before You Sleep
There are many ways to get comfortable before going to bed, and these can improve the quality of your sleep. For instance, taking a hot shower raises your core body temperature, and helps improve sleep. Alternatively, having a hot bath can relax your muscles and help you have a soothing night of rest.
Try Essential Oils To Help Get the Best Sleep
Essential oils like cedar wood, roman chamomile, sandalwood, valerian, or lavender oil are all-natural relaxants and can help you have an amazing night’s rest. There are many ways to use essential oils to enhance your quality. If you’re having a bath before bed, try putting a few drops of your favorite essential oils from above into the bath, and then allow the aromas to work their magic. Alternatively, you can add a few drops of these essential oils to a diffuser, place it in your bedroom and let the relaxing scents slowly spread around the room at night.
How To Unwind Before Bed To Get the Best Night Sleep?
One final way to maximize your sleep quality is to start unwinding and getting ready for bed a few hours before bed. You can do this by disconnecting from the Internet, switching off the TV and your other electronic devices, and then spending the last few hours of the day doing a relaxing activity. Then for the last 30 minutes of the day, stop everything, empty your mind and focus fully on getting ready for bed.
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Let’s Discuss How to Get the Best Sleep
If you’ve been struggling to get a good night’s rest, I hope the advice in this article helps enhance your quality. These 5 tips on how to get the best night’s sleep are very simple to implement, but surprisingly effective. So, give them a try today and start enjoying the best sleep of your life. Let me know in the comment section below. I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva