How to Sleep Better?
When your burning the candle at both ends..
Many of us realize that we need to eat right and exercise to be healthy; but what about sleep? According to experts, we should be getting between seven and nine hours of blissful sleep every night. With frantic schedules and non-stop screen time, most of us struggle to get the night sleep we need. The price we pay is the loss of energy, productivity, this, in turn, takes a significant toll on our emotional well being.
So, grab a pillow, curl up, and read 1947’s guide to how to become a more successful sleeper.
Getting To Sleep
Getting to sleep is a challenging goal for most of us! Often, we are swamped with thoughts, stresses, and next-day to-do-lists and worrying about not getting enough sleep adds to it. The National Sleep Foundation recommends that one should keep in sync with their body’s natural sleep-wake cycle for sleeping better. Before going to sleep, allow your mind to de-stress with the following as pre-bed rituals.
- Listen To Music. Music influences one’s heart rate, brain activity, and sleep patterns to a great extent. Unwind with some soft music experience and lull yourself into a relaxed state.
- No Screens. Turning off devices and screens will bring a slight improvement in your sleep environment. Scientific research indicates that the blue light emitted by your phone, tablet, computer, or TV is disruptive and result in restless sleep. You can minimize the impact by turning off screens at least an hour before you are planning to sleep.
- Have A Bath. A warm bath helps the body to reach a temperature ideal for rest, as well as being a relaxing activity in itself. Amp up the sleeping potential by using lavender-based bath oil which is useful in promoting quality sleep.
- Cut Back On Caffeine. Drinking a glass of hot milk or hot chocolate can help one fall asleep is a myth. Swap it out for a good-quality herbal tea –chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties.
- Go Analogue. Since you shouldn’t be looking at any screens before bed, you’ll need another activity to fill the time. Try a spot of gentle yoga or read a book to distract you from the day’s worries.
Sleep needs vary significantly by individuals. If you’re getting seven or eight hours of sleep a night but still feeling tired and sleep-deprived, you may be suffering from interrupted sleep. If you are suffering from a lack of sleep, following tips are worth bearing in mind.
- Try An App. There are plenty of apps designed to track, assist and understand your sleeping habits, so it’s worth trying some out. Try following your slumber habits and getting into the sleeping pattern that works best for you.
- Create Your Haven. For many people, interrupted sleep is a result of external factors such as light, discomfort and noise. Treat yourself to a tasteful silk sleeping mask, consider blackout blinds and have earplugs handy – and if your mattress isn’t up to par, let that be your next life-size investment.
- Find The Perfect Temperature. According to NHS, an ideal bedroom temperature should be between 18 and 24 degrees Celsius. If you find yourself waking up either hot and bothered, or chilly and shivering, in the early hours then you must consider setting your thermostat to ideal sleep temperatures.
It’s not only the sleep you’re getting at night that’s important – power napping can have real benefits. After a busy morning, you may start noticing a significant drop in energy, consider a twenty minutes nap when sluggish to boost your productivity.
Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Experiment with the tips we suggested to enjoy better sleep at night!