A good night’s sleep is essential to your health and well-being. When you lack sleep, it can affect every area of your life, from how you feel to how you perform in your day-to-day activities. Sleeping well should be something you put effort into, and there are many things you can do to improve your sleep. Here are few suggestions on how to get a better sleep at night. Try these out and see not only how much better you feel, but the increase in your productivity!
How To Get Better Sleep At Night
Exercise during the Day
One of the best ways you can prepare yourself for a great night’s sleep is to exercise and to do it early in the day. A consistent schedule of daily exercise will help you to exert energy and feel calm when it is time to go to bed for the night. You do not want to do any strenuous exercise right before bedtime since this can have the opposite effect of waking you up and making you feel more alert.
Play Relaxing Music
Music can have many different effects on us. It can elevate your mood, make you nostalgic, or bring about a sense of peace. Music can also be used to help you focus or used to help you fall asleep. Relaxing music such as soft classical, smooth jazz, or ambient music can help calm your brain and your body to prepare you for a peaceful sleep. Make a playlist of songs that keep a consistent and soothing tempo and sounds to use at bedtime. You will want to avoid anything too fast, loud, or with dramatic changes throughout.
Use Essential Oils
Essential oils can assist you in entering into a good night’s rest. If you are having trouble getting into a relaxed state, try a few drops any one or more of these essential oils, lavender, roman chamomile, Peace & Calming or Stress Away in a diffuser specifically for essential oils. You can try adding a couple drops Lavender or Peace and Calming to your pillow right before hitting the hay. If you enjoy baths before bed, put a few drops of lavender oil in your bath before bed with some Epsom salt.
Feeling buzzed when you’d rather feel sleepy? It may be time to unplug those electronics much earlier in the evening. Blue light emitted from devices such as computers, smartphones, and flatscreen televisions suppress the production of melatonin, which is essential for inducing sleep. If possible, avoid using these electronics for at least a few hours before bedtime.
Maintain a Consistent Bedtime
Your body runs best when utilizing its natural sleep-wake cycle. A great way to encourage this is to go to bed and wake up at the same time every day. Even on weekends and holidays, try to stick to your schedule as much as possible.
Have a Consistent Bedtime Ritual
Being able to de-stress from the day is essential to getting a good night’s sleep. Make a bedtime routine for yourself and be consistent about it, as this will send a signal to your brain that it is time to get into sleep mode. In addition to the essentials, add in relaxing extras such as a few minutes of reading, journaling, stretching, eating a light snack, or taking a warm bath.
At times, sleep can feel like an elusive stranger. With a few small changes, you can make bedtime an enjoyable part of your day rather than a frustrating one. Because sleep is so important to the length and quality of your life, it is worth the effort. See just how big of a change you can bring to your life through a few simple ideas that bring you a greater quality and quantity of sleep.
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