Stacy Talks & Reviews: How to Sleep Better - 5 Proven Tips

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How to Sleep Better - 5 Proven Tips

 
Having a good night's rest directly concerns both physical and mental health.

Remember how you felt the last time you haven't rested adequately, your mood, strength, productivity, and emotional stability were broken.

The time someone spends sleeping is not the most significant factor of feeling well-rested and renewed, because it's not all about the length, but the quality of sleep.

Although many factors are disrupting our sleep, you can be in control of your sleep quality.

There are multiple ways to improve your quality of sleep which consequently improve your wellness and wellbeing.

With this guide, we'll reveal how to sleep better with 5 proven tips backed by experts in the field of sleep science.

Be consistent

To get in sync with your body's circadian rhythm, an excellent approach is to choose the ideal time for going to bed and waking up and always sticking to it.

After your body gets used to this, ultimately you'll wake up at the almost same time without an alarm clock and you'll start to fall asleep at the precise time.

Bedroom Environment

Another crucial factor of how well you'll sleep is the environment of your bedroom.

An ideal bedroom should satisfy some conditions, such as: 

Temperature Regulation

As our bodies prepare to wind down, our internal temperature is decreased, so turning down the thermostat at nighttime will give a sign to your body that it's time to hibernate.

An ideal bedroom temperature should be around 65F/18C degrees.

Having a comfortable mattress

Remember the last time you slept in a hotel? There is a high likelihood that you slept like a log, and that's because your hotel room had a very comfortable mattress.

Although acquiring a new mattress isn't cheap, think of it as an investment because you'll be investing in your health and well-being overall.

Many scientific examinations acknowledged the benefits of a new mattress, such as lessened back and shoulder pain and enhancing the sleep quality by a lot.

A brand-new mattress can change your life, no matter how strange it seems.

There are multiple types of mattresses made to satisfy everyone's necessities and demands.

Finding the right mattress can be challenging, especially for people with health issues, such as pain and arthritis.

If you are unsure of which one to choose, have a look at the great site with mattress reviews where you'll certainly find the best mattresses made for your needs.

Having a dark room

Having too much light entering your bedroom will for sure disrupt your sleeping.

This challenge can be easily corrected by simply placing room-darkening shades to make your room resemble a cave.

Additionally, you can use sleep masks that fully cover your eyes.

Having a quiet room

The same thing applies to noise, coming from the outside of your place.

Consider using white noise machines, a fan, or sound-proofing your room to prevent the noise from penetrating your room.

A more simplistic version is to use earplugs.

Release The Stress

Put various methods of releasing the stress to the test, to help you decompress and unwind so you can sleep soundly.

Some of the strategies include:
  • Breathing techniques
  • A body scan technique
  • Meditating
  • Taking a hot bath 
  • Visualization
  • Soothing music

Since everyone is different, try out several methods and see which one fits you the most. For instance, whereas some people might be able to benefit from self-care strategies, others might find that western herbal medicine and other natural remedies are more effective.

Delay your concerns and brainstorm for another time, or you'll overstimulate your brain which will make falling asleep very challenging.

Remove The Gadgets

A blue light coming from our beloved gadgets like laptops or smartphones can impair our melatonin levels.

This hormone manages our sleep-wake cycle, and it's secreted when it's dark to make us sleepy.

But with the artificial lights, this is sometimes quite difficult so avoid bright screens at least an hour before bedtime and leave all your gadgets out of your room.

Learn How To Nap

Taking extended naps during the day can confuse your inner clock which can lead to struggling to fall asleep.

Restrict your naps to 30 minutes at most, as these power naps can boost your brain function and mood, contrary to taking long naps that will make you sluggish and even more tired.

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