- Ensure The Bedroom Is Dark Enough
Blocking out all forms of light from your bedroom creates the perfect environment for promoting sleep. You might thus want to invest in blackout curtains, drapes, or even an eye mask to block the lights out. This will enable the body to produce more melatonin, the hormone responsible for sleep.
- Keep Temperatures In The Bedroom Slightly Lower
Lower temperatures help slow down body processes, making it even easier to drift to sleep. For this reason, sleep experts recommend setting your bedroom temperature a few degrees (about 5 degrees) lower than the standard room temperature. You might also want to use more comfortable and layered blankets that can be removed easily should you get hot
- Get Rid Of Any Possible Distractions
Electronic devices, including TVs, smartphones, and iPads, have made life simpler and more comfortable; these devices are a major source of distraction for many. Learning to stay away from these devices, especially towards bedtime, can improve your ability to get a goodnight’s sleep. You might also want to keep any devices in your bedroom switched off or keep them out if possible. Learn to use your bedroom for sleep and romance only.
- Make A Few But Positive Lifestyle Changes
While creating the perfect sleep environment is vital in promoting sleep, the kind of lifestyle you lead will directly impact how well you sleep at night. Making several positive changes to your lifestyle and daily routine can help restore your normal circadian rhythm, hence sleep well at night. Here are a few tips to get you started.
a .Create And Keep A Sleep Schedule
One way to promote sleep is to have a specific time for going to bed, and waking up every day – this includes weekends and public holidays. Doing so helps restore the normal circadian rhythm and the ability to slide to sleep at night.
b. Take Time To Relax And Wind Down
Set aside a few minutes to engage in relaxing activities to help both the body and mind wind down. This can be in the form of listening to relaxing music, yoga, reading a book, or even take a warm bath. Your bed should be a comfortable place to lay down and relax. Make sure your mattress is perfect for you, take a look at these Sealy mattress reviews.
c. Avoid Caffeine, Nicotine, And Alcohol
Cigarettes, coffee, and beer have one thing in common; they are loaded with stimulants that trigger increased alertness. That said, it would be advisable to avoid these and especially a few hours towards your bedtime. Health experts advise against having coffee at least 6 hours to your bedtime for the best results. While alcohol might not be a stimulant, it causes one to make repeated trips to the bathroom, disrupting you from your REM. Limiting and avoiding alcohol intake altogether also means you will wake up refreshed with no hangover.
d. Don’t Eat Too Close To Bedtime
Going to bed immediately after having a heavy meal will only cause you to toss and turn for hours. Instead, have your meals 2-3 hours before bedtime to allow for the food to be digested – this is particularly recommended if you had fatty or spicy foods. Adding foods known to induce/promote sleep to your diet plan, such as milk, yogurt, oats, bananas, turkey, and even peanuts, can do the trick too. These foods contain tryptophan, the magic sleep-inducing compound.
e. Stay Active
Lack of physical exercise is one of the leading causes of sleeplessness and chronic health conditions. However, striving to stay active reduces your risk of developing some of these conditions and makes it easier to fall and stay asleep. Regular exercise not only helps you keep fit but also restores balance with the body. This also reduces your risk of sliding into chronic stress and depression while improving your sleep patterns. It, however, wouldn’t be advisable to exercise too close to your bedtime, as this will only trigger increased heart rate and alertness. Make a habit of exercising early in the morning if looking to improve your sleep quality.