Sleep Better
Contrary to popular opinion, the body does not just shut down during sleep. Research proves that while you sleep, your body performs important biological processes such as cell repair and hormone release. Getting adequate sleep is essential for a healthy mind, and it can do wonders for your overall mood. Everyone wants to sleep well, but not everyone can. If you spend hours tossing and turning at night, you’re not alone.
Unfortunately, your body and mind don’t come with an on and off switch. Sleep should be gently cajoled by creating an environment conducive to it. First, rule out the physical causes behind insomnia, such as an uncomfortable pillow or faulty thermostat. Next go over your daily routine to identify bad habits, like late night TV shows, that may affect your sleep. Finally, make an active effort to cultivate a better sleep cycle by trying different methods, such as the ones below.
Watch What You Eat
Every system of the human body is interconnected. A poor diet inadvertently results in poor sleep. Consuming too much sugar and not enough fiber can disturb sleep. If you need sleeping aids, choose natural deep sleep gummies instead of pills full of synthetic ingredients. Natural remedies enhance sleep quality without the resulting dependency and side effects associated with their chemical counterparts.
Timing meals can also be a crucial factor for a healthy sleep cycle. Having a late dinner and going straight to sleep can cause reflux and bloating. If you plan to sleep by 10:00 p.m., set a dinner reminder for 6:00 p.m. That way, you’ll have enough time to digest your meal. If needed, have some chamomile tea before you sleep as that raises serotonin levels, reducing stress and inducing sleep.
Put Away Your Worries
Negative thoughts can creep in quietly. You must make an active effort to extract them from your mind and replace them with positive messages. Journaling before bed can help as it declutters the mind. Write down possible solutions, inspirational quotations, or your prayers. Once you write down your feelings, your heart feels lighter as it has released the negativity into words.
You can also journal to practice gratitude. Write down three or more things that went well today and maybe the world won’t seem like such a bad place. Spend time with your loved ones before bed and don’t undermine the value of a good night kiss. Research has now proven that cuddling induces better sleep. Surround yourself with people, sounds, and smells that calm your mind, so your mind and body feel safe.
Detach from Distractors
The human body is sensitive to light, especially artificial light. So even if you fall asleep while watching a show, the sleep may not be restful. Experts suggest moving the television out of your bedroom, so you’re not tempted to turn it on at night. The bedroom should only be associated with sleep. Despite all your efforts, if your roommate keeps the light on, investing in a good eye mask could help.
Most people keep their cell phone next to them while they sleep, just in case of an emergency. While that does make sense, keeping notifications on can mean interruptions at night. Instead, use the Do Not Disturb feature as only your close friends and family contact you in an emergency. Knowing you’re just a call away can alleviate anxiety, as you sink into your bed for the night.
Find the Right Mattress and Pillow
Good mattresses can be expensive, and many people buy cheaper options as they don’t think it makes a difference. Years later, after trying different pharmaceutical and non-pharmaceutical remedies for insomnia, they’ll finally realize their mattress was the real culprit. The right mattress depends on your body type and sleeping position. Find the right one, and try it out before buying. Don’t make the same mistake twice!
Pillows are just as important as they play an important role in spinal alignment. Options vary in terms of pillow shape, size, and fill so take your time finding one that suits you. Also, test your pillow to see if it isn’t worn out. Fold your pillow in half. If it stays folded, it’s time to say goodbye. Invest time and money into your sleep cycle and see your overall health reap the benefits.
Plan for the Night During the Day
Design a schedule to distribute your workload during the day so you don’t need to stay up late. Finish your meals and workout 2-3 hours earlier so your body is in wind-down mode before hitting the bed. Naps do give an energy boost during the day but limit them to 20 minutes and only during early afternoons.
The hour before bed should be saved for relaxing activities like a warm shower or meditation. Deep breathing exercises may also lower the heart rate, helping you sleep easier. Pick up a book, instead of your phone as reading engages your mind without the physical stimulation. Stay consistent with your schedule and soon your body may embrace the new routine.
The ability to go to sleep and stay asleep may deteriorate with age. That doesn’t mean you’re sentenced to sleepless nights forever. It means you must make more of an effort to achieve adequate sleep. It can be frustrating, but stay patient and persistent. The human body adapts to different situations with time, so the chances of improving your sleep cycle are high.
The joy of waking up fresh after a good night’s sleep is unmatched, as it reflects the body’s inner healing. The benefits of a restful night spill on to the next day as you feel more energetic and productive. So, make an effort to grab those elusive hours of blissful sleep for a brighter mood and sharper mind.
