Experts have proven time and time again that poor or inadequate sleep leads to all kinds of problems. This causes irritability, poor concentration, body aches and pains, and more. So, it’s important for everyone to sleep well.
The problem is that a lot of people don’t. For anyone who struggles to fall and stay asleep, these 11 tips will help. They’re not the kind of tips that most people think of but they’re worth trying because in most cases, they work.
Daily exercise
That’s right, getting at least 30 minutes of exercise a day goes a long way to promote sound sleep. Since everyone’s different, you’ll need to play around a little bit with the type of exercise and the time when you do it. If you have back issues or another medical problem, you can always consider water therapy.
Avoid caffeine in the late afternoon
You always want to avoid any kind of caffeine roughly four hours before you retire for the night. A lot of people don’t realize that caffeine can stay in the body for up to 10 hours. So, by the time you crawl into bed, you want it out of your system.
Eat dinner at an earlier time
If at all possible, eat dinner about two to three hours before bedtime. Eating too late puts you at risk for developing gastroesophageal reflux syndrome, which only makes it harder to sleep. In comparison, an earlier dinner gives the body adequate time to warm up, which in turn, helps start the sleep cycle.
Soak in a tub of warm water
This is another great way to help you sleep but don’t do this immediately before you go to bed. Instead, take a nice warm bath about two hours ahead of time. The warm water regulates the body’s temperature, which is essential for a good night’s sleep.
Take a natural sleep remedy
You can try any number of natural sleep enhancers. Two of the best include tart cherry extract and a valerian herbal supplement. Not only do these both promote faster sleep but they’ll help you stay asleep longer.
Head to bed at a consistent time
With busy schedules, it’s not always easy getting to bed at the same time each night. But for proper rest, this is essential. Changing the time by even two hours can compromise physical and mental function the following day.
Turn off electronics
Any kind of electronics with visuals, whether a television, tablet, or cell phone, makes it hard to sleep. If you need to do something to help you relax, pick up a printed book. In the morning, you’ll feel well-rested, alert, and more energetic.
Sleep on a comfortable mattress
That might seem like a no-brainer but many people don’t understand just how important their mattress is to get a good night’s sleep. You want something comfortable yet supportive. To further promote sleep, consider a cooling mattress topper.
Keep your bedroom cool
To get and stay asleep, lower the temperature in your bedroom and if needed, wrap yourself in a warm blanket and put socks on your feet to stay warm. You also need a pillow that supports the lower back and hips, something like the Dosaze Side Sleeper Pillow or Dosaze Cool Breeze Adjustable Pillow. These are both made from superior cooling material and designed for proper support to ensure you get the sleep you need.
Think of positive things
With so much going on in the world, a lot of people struggle to relax. But if you want to improve your sleep, try your best to push any negative thoughts from your mind. In their place, focus on happy and positive emotions or events.
Enjoy the sunlight
During the day when the sun is brightly shining, enjoy it, even if for only 10 minutes. Spending time outdoors in the sun and fresh air is good for the mind and body. For optimal benefits, choose a time when the sunlight isn’t too intense.
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Source: Spine Health, Dosaze, Photo by Claudia Mañas on Unsplash
