Health

3 Tips for Better Sleep

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There’s a popular myth that people need less sleep as they get older. This is simply not true, as sleep provides important benefits throughout your lifetime, allowing you to form memories, improve your concentration, and repair cells. So, regardless of your age, make sure you wake up feeling refreshed and ready to take on the day by following these important tips for better sleep:

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  1. Avoid bright screens before bedtime

Shut down your computer, turn off your TV, and connect your smartphone to its charger at least one hour before you go to sleep. Trying to use these devices as a sleeping aid will actually make it harder for you to nod off. Even if you’re watching a boring program or reading an e-book, the contents are stimulating your mind. Hours may pass before you finally pass out.

What’s more, your electronics emit a blue light that affects your sleep cycle by making your brain produce less melatonin. This hormone helps you fall asleep and stay asleep longer. There are also studies indicating that blue light can damage your eye health. So, putting your devices away before bed is definitely good for you.

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  1. Establish a night-time ritual

Small children aren’t the only ones who need set bedtimes and nightly routines. By falling asleep at around the same time every night, you regulate your circadian rhythms (your body’s internal clock). This will help you to fall asleep easier, stay asleep at night, and feel more alert throughout the day.

Having a nightly routine tells your mind and body that it’s time to relax, unwind, and go to sleep, which is especially important after a long day. So, create your own ritual and incorporate activities such as:

  • Drinking something that’s free from alcohol and caffeine. Try herbal teas, warm milk, or even plain water.
  • A shower or a bath to help you feel fresh and clean
  • Writing about your day in a journal and/or scribbling down your plans for the next day. This empties your mind and you won’t have to lie awake all night thinking anxious thoughts.
  • Reading a book or colouring in some illustrations.
  1. Invest in quality bedding

Making your bed a luxurious and inviting place will give you something to look forward to at the end of the day. You should definitely have a mattress that supports your body weight with an appropriate amount of firmness, while quality pillows, quilts and sheets will also make getting to sleep easier. Consider investing in woollen linens like the ones available at MiniJumbuk. These bedding products regulate your body’s temperature, so you can stay warm during winter and cool in the summer.

By making the most of these tips, you will begin to feel the benefits of better sleep almost immediately, allowing you to begin each day with more energy. It can take a little time to get into the habit of improving your sleep, but with a little practice, there’s no reason you can’t get the hang of it.

 

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Derek

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