Top Seven Steps To Help You Sleep Better
The importance of a good night’s sleep cannot be understated. In Britain, the average adult sleeps just six hours per night which is below the recommended amount of seven to eight hours. Your body heals while you sleep, repairing everything from muscles to neurotransmitters. Your heart and other organs depend on sleep to rest and repair themselves. It’s as essential as food, water, and oxygen. Without it, our bodies begin to shut down, which means that taking steps to get a good night’s sleep can transform our health and wellbeing.
Everyone needs a good night’s sleep regularly, however, it can sometimes feel hard to achieve amid the pressures of daily life. To help, we have these top seven steps to getting a natural good night’s sleep.
1. Get into a routine.
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Going to bed at a set time each night and get up at the same time each morning allows your body to programme itself to fall asleep and wake at a particular time naturally.
2. Take time to relax
Your body needs time to shift into sleep mode. Having a relaxing, routine activity right before bedtime, whether it’s a warm bath, reading, yoga, meditation, listening to soothing music or another relaxing routine can make it easier to fall sleep. Follow our Ethical Kind’s simple night’s yoga sequence for deep sleep. The brief sequence is designed so you can do all the yoga poses in your luxury nightwear and from the comfort of your bed. There is no need for a yoga mat or any other equipment.
Visit Link: Yoga for Deep Sleep
Exercise is one of the best science-backed ways to improve your sleep and health. For maximum benefit, try to get your activity during the day or about 5 to 6 hours before going to bed. However, performing it too late in the day may cause sleep problems due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.
4. Pay attention to what you eat & drink
Many chemicals, amino acids, enzymes, nutrients, and hormones work together to promote good sleep and regulate the sleep cycle. These include Almond seeds, which contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. Milk, which includes four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin. Kiwifruit which contains many sleep-promoting compounds: melatonin, anthocyanins, flavonoids, caronoids, potassium, magnesium, folat and calcium. Chamomile tea is a traditional remedy for insomnia.
Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep. Avoid all of these things at least 6 to 8 hours before sleeping if you want a good night’s sleep. Also, try to avoid eating any large meal within two hours of bedtime.
5. Reduce blue light exposure in the evening
Exposure to light during the day is beneficial, however light exposure during the night has the opposite effect due to its impact on your circadian rhythm, tricking your brain into thinking it’s still daytime. Try to avoid blue light — which electronic devices like smartphones and computers, televisions emit in large amounts before heading to bed as this reduces hormones like melatonin, which help you relax and get deep sleep. For light and noise sources that you can’t control, sleep eye masks designed to completely block out light here and earplugs are wonderful investments.
6. Create a restful environment
It may sound common sense, but too much light and background noise can prevent you from falling asleep or staying asleep. Ensure a dark, quiet environment whenever possible. Ensure that your room is the right temperature – between 16 °C and 18 °C (60°F to 65°F) is optimum. A lack of clutter, along with pale colours and pleasant smells, such as lavender and geranium, can also help create a soothing setting.
7. Invest in quality sleepwear and bedding
Make sure your bed and pillows are comfortable and supportive. The mattress you have been using for 9-10 years may have exceeded its life expectancy for most good-quality mattresses. Also, look for a hypoallergenic comforter to protect the exterior of your bedding. Hypoallergenic materials like organic cotton, peace silk pillowcases, and sheets with a high thread count can help remove allergens from your room and dramatically reduce their negative impact on your sleep.
Regarding pyjamas and sleepwear, you’ll want to prioritize organic, natural, breathable fabric. You spend a third of your life in your PJs, and your body performs its most crucial recovery and healing processes during sleep, so you don’t want any toxic chemicals involved. Significantly wearing beautiful and soft sleepwear will contribute to restful sleep; silk sleepwear not only gives off a sense of luxury, but its thermoregulatory property also keeps you cool when it’s warm and warm when it’s cool to ensure you are met with a good sleep too.
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