Are you having a hard time sleeping?
Do you keep tossing and turning at night?
Every once in a while, I struggle with falling asleep. In this blog post, I’m sharing a few sleeping tips to help you sleep better.
Here’s how to sleep better.
Avoid napping in the afternoons
I have a hard time sleeping at night whenever I take naps, especially in the afternoon. If you’re having trouble sleeping at night, it’s best to avoid napping altogether. This way, you won’t have to feel so awake at night.
Diffuse essential oils
Essential oils are great in helping you sleep. While getting ready for bed, diffuse essential oils. The best essential oils for sleeping would be:
- Clary Sage
- Sweet Marjoram
- Roman Chamomile
Try to go to sleep and get up at the same time every day
This will help your body set its internal clock thus optimizing your quality of sleep. Your bedtime should be when you feel the most tired so you do not toss and turn waiting for sleep to come. This article will help you learn how to wake up early every day.
Reduce blue light exposure in the evening
Exposure to light during night time isn’t beneficial because of our body’s circadian rhythm. By exposing yourself to blue light in the evening, your body will think that it’s still day time and reduces hormones such as melatonin, which help you get deep sleep.
Avoid using computers and smartphones at least 2 hours before your bedtime.
Pay attention to what you eat and drink
Do not go to bed hungry or stuffed. A couple of hours before your bedtime, avoid large or heavy meals. It might keep you up at night.
Nicotine and caffeine can also affect the quality of your sleep. Alcohol also deserves caution. This can disrupt your sleep later on.
Avoid drinking too many liquids before your bedtime. This will keep you up at night when you frequent the bathroom.
Exercise can help improve the quality of your sleep. If you’re too busy, include a few minutes of exercise in a day. Light exercise is better than nothing.
People who exercise daily sleep better at night. Regular exercise can also help fight off insomnia and sleep apnea. Even a 10 minute walk a day improves sleep quality.
Play some soothing music
Soothing music can help you fall asleep faster. It’s like listening to a lullaby before you sleep.
Instead of coffee, you can drink tea before bedtime. If you want to sleep better, drinks that contain chamomile are the best. Check out these best drinks to have incredible skin.
Relax in the evening
A few hours before sleeping, do a pre-sleep routine that will help you relax.
You can ask for a relaxing massage, listen to relaxing music, read a book, meditate, or take a hot bath.
Get yourself a comfortable bed, mattress, and pillows
When you have a comfortable bed, mattress, and pillow, you can sleep a lot better. Think of hotels and how you can always sleep better at one.
A new bedding can enhance your sleep. It is recommended that you change your beddings every 5 to 8 years.
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