One of the most important aspects of health is getting quality sleep. It allows your body to rest so it can build up energy and maintain a healthy immune system, as well as repair any damage done over the day.
Sleep Better and Healthily at Night with These Expert-Approved Tips
But what are some tips for getting better slumber? Read on to find out!
Make Sure Your Mattress Is Comfortable and Supportive
According to the experts, one of the primary things that you can do to have a better sleep is to change your mattress out for a new and supportive one every few years.
This might be especially important if you are waking up with aches and pains or experiencing other issues like restless leg syndrome and back pain to name a few.
If you don’t want to go through the hassle of purchasing a brand-new mattress, there are other options for getting a good night’s rest.
For example, you can try out memory foam topper pads that will make your current mattress more pleasant and supportive without taking up too much room or spending as much money on an entirely new bed.
There is even the option for you to enhance your bed with a mattress box that will help raise the mattress to a better height. Both of these are aimed to support a better posture while you take a rest, allowing you to wake up more energized.
Take Naps during the Day if Necessary
Some experts say that it is okay to take short 20-minute naps during the day to help you recharge and become more productive.
This might be especially helpful if your job requires long hours of sitting at a desk or you are having issues staying awake throughout the day, but want to stay up late at night.
Just make sure to avoid napping late in the afternoon or sometimes close to bedtime because this will prevent you from getting the much-needed slumber you deserve.
Try Adding Some Lavender Oil into Your Bedroom
Lavender has been shown to help promote relaxation and better sleep. This is because it has a calming effect that helps to lower anxiety and stress, as well as increase the overall quality of your rest by decreasing pain or discomfort in muscles.
Increase Humidity Levels during Winter Months
It isn’t uncommon for people to experience sinus issues like allergies, colds, and even the flu during the winter months.
But for many people, this can be attributed to dry air from heating systems that make your throat and nasal passages feel scratchy or itchy while you sleep.
This is why experts recommend keeping a humidifier in your bedroom when the weather gets colder outside because it will add moisture back into the air so you can breathe easier and avoid getting sick during the colder months.
Get Rid of Clutter to Reduce Stress
The quality of your sleep can also be affected by stress, which is a major cause of insomnia.
If you’re having difficulty sleeping at night, it might be time to take a look around your bedroom for any unnecessary items that are cluttering up the space or causing stress in your life.
For example, this could include old clothes that no longer fit you because they make you feel self-conscious or are simply taking up space in your dresser.
Or maybe it is time to get rid of that pile of paperwork on your desk because you don’t know where to start when filing everything away, but the clutter is making you anxious and stressed out while trying to fall asleep at night.
Keep Electronics Out of the Bedroom So They Don’t Interfere with Sleep
It is also important to avoid using your computer, tablet, or phone before bedtime because these devices emit blue light that can mess up your internal clock and make it harder for you to fall asleep.
This might be especially true if the screen brightness on the device has been set at a high level which will cause even more strain on your eyes and potentially affect your REM.
Create a Power-down Routine before Bed That Includes Reading or Journaling
There is also the option for you to create a power-down routine before bedtime that will help you relax and unwind so you can get the rest your body needs.
This might include setting aside fifteen to thirty minutes where all electronics are off or put away, allowing yourself time for journaling or reading to clear your thoughts about anything bothering you.
Or it could even mean taking some time to enjoy a cup of herbal tea to help you de-stress and reduce your anxiety levels.
Avoid Eating Heavy Meals Late at Night To Avoid Indigestion
Finally, experts say that you should try to avoid eating too much or anything that might be difficult to digest before bed because this can cause heartburn and indigestion which will make it harder for you to fall asleep.
This is especially true if the meal includes spicy or greasy foods, caffeine through soda or tea, alcohol in general (including red wine), chocolate, carbonated drinks like pop, and even too much sugar.
After you follow these sleep hygiene tips, it might be necessary to experiment with different strategies for getting a better night’s rest before you find the perfect routine that will help you relax and de-stress at bedtime so you can wake up refreshed in the morning.
Rest assured that when it comes to sleep, there are many things you can do to get better quality rest.
From making sure your mattress is comfortable and supportive, clearing out clutter to reduce stress, keeping the bedroom cool, dark, or quiet for a good night’s rest, creating a power-down routine before bed that includes reading or journaling, and avoiding eating heavy meals late at night so as not to experience indigestion.
Drink more water in the morning too! If you follow these tips for better sleep each night, you’ll see your overall health improve in no time! All these easy changes will help you have a great day because of all those wonderful nights spent slumbering peacefully.