Scientists have repeatedly shown that getting enough sleep is equally as important to a person’s health as eating a well-balanced diet and getting plenty of exercise. Unfortunately, sleep also happens to be the one area of health that people neglect more than any other. The issue is that our fast-paced, modern lifestyle has made it so that more and more people now have trouble falling asleep. If you’re one of the millions that struggles with this issue, following these four simple tips could help put you on the path to a better night’s sleep.
Turn off Your Devices an Hour before Bed
The bright lights from your television, smartphone, computer and other electronic devices has been shown to stimulate the brain and interfere with the body’s natural sleep cycle. In fact, these lights can actually delay the release of melatonin, the chemical that makes your body tired and signals you when it’s time to go to sleep. This is why most sleep experts recommend turning off all electronic devices at least an hour before bed. If possible, it is even recommended to turn off all electronic lighting to allow your body and mind time to fully wind down before you hit the hay. At the same time, you should definitely make sure to keep your smartphone out of the bedroom, and you might even want to consider replacing your digital alarm clock with an analog unit or covering up the lights on the clock so as not to disturb your sleep.
Create the Ideal Setting for Sleep
One of the biggest reasons that many people have trouble sleeping is that their bedroom isn’t conducive to rest and relaxation. If your bed is uncomfortable, purchasing a soft, comfy new mattress from a company like Dreamland should make it easier for you to drift off into sleep. However, it is also important that you focus on using your bedroom only for sleeping and sex. Watching TV in the bedroom is a huge no-go if you want to sleep well. Instead, try lighting a few candles or reading a book by lamplight until you feel tired enough to go to sleep. If you can focus on only using your bedroom for sleeping, the result will be that you suddenly feel much more tired and more able to fall asleep as soon as you hit the mattress.
Consider a Bath or Aromatherapy to Help Relax
Anything you can do to help yourself relax before going to bed is a good thing. Although you could try meditation, deep breathing or other relaxation exercises, most people find that taking a warm bath works just as well. To further add to the benefit, you could try putting a few drops of a relaxing essential oil like lavender or chamomile to the bath. Alternatively, you could outfit your bedroom with an aromatherapy burner that you use just before going to bed to fill the space with enticing fragrances that help you to unwind and relax both your body and mind.
Follow Your Body’s Natural Sleep Schedule
Although this tip might not produce immediate results and might be difficult for some to achieve, the fact is that following your body’s natural sleep-wake cycle is the best way to ensure you get quality sleep night after night. This means trying to stick to the same sleeping-and-waking schedule on the weekends as you do on the weekdays and trying to avoid napping whenever possible. Although you may be tempted to sleep in on the weekends, doing so can throw off your body’s natural rhythm and make it much more difficult for you to sleep properly during the work week.
There is nothing worse than lying awake for hours at night not being able to fall asleep. The fact that adequate sleep is so important for a person’s overall health and well-being means that anyone who has sleeping issues really should be doing whatever they can to improve their condition. If you suffer from insomnia or some other clinical sleeping disorder, you might need to seek medical assistance to fully overcome your problem. However, for everyone else, following these tips might just help you to get the best night’s sleep you’ve ever had.