In today’s overly hectic and busy world, getting enough sleep is something that we can end up not doing in favour of all the other work and family commitments that we have. Even when you do get your head down on the pillow, you may end up not being able to drift off because there is so much whirring around in your mind. That is why it is so important that you get your body and mind completely ready for sleep every evening. If you are struggling to do this, here are a few ways that you can give yourself the best chance of drifting off quickly.
Watch What You Eat and Drink
What you are putting in your body – particularly late at night – can make all the difference when it comes to getting the sleep you need for your health. Alcohol and caffeine are common culprits in disrupting your forty winks, so try to cut back on your consumption of either, especially late on in the evening. Foods that are high in fat and salt content can also be disruptive, while complex carbohydrates have been found to have a positive effect.
Cut Back on Your Screen Time
We tend to be surrounded by screens wherever we are these days, and you may find that you have at least one by your bed before you go to sleep. If so, you should try getting it out of there – or at least not using it close to bedtime. Studies have shown that the light in the screen can disrupt your body’s production of melatonin, which is the hormone linked to regulating your sleep-wake cycle. Try some other form of less stimulating entertainment before going to bed, like reading a chapter of a book or listening to some music.
Create a Good Sleeping Environment
Most people like to sleep in an environment that is the right temperature, dark and quiet. You can take care of the first one by opening windows and using fans when it is warm, and wrapping up and layering up your bed with duvets and Plumeria Bay down comforters when it is cold. As for darkness, you could consider investing in a blackout blind which will stop the early morning sun from seeping into your room. Finally, when it comes to quietness, sometimes you can’t beat a good, old-fashioned set of earplugs!
Have a De-stressing Nightly Routine
One of the main factors that can impact your sleep is the amount of stress that you have in your life. While it is often challenging to tackle the causes of stress directly, what you can do is have a de-stressing nightly routine to help send you off to sleep. What works best varies from person to person, but you could try having a bath or shower to relax your muscles. Afterwards, you could practice some yoga or some deep breathing exercises to clear out your mind. If you have a lot on your mind, try writing it down in a notebook and coming it back to again the next morning.
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