Do you ever find yourself tossing and turning at night, your eyes feel heavy and you’re tired, but you just can’t get a good nights sleep? Well, here are the keys to unlocking a better nights sleep.
Freshly washed bed sheets are a must, there’s nothing better than feeling freshly washed linen under your skin. It’s recommended that you refresh your bedsheets at least once per week.
Moderate physical exercise before bed; studies have found that physical exercise one or two hours before your bed time aids to fall asleep faster AND reduces insomnia.
You can also follow on the exercise by soaking in a hot bath, heat from the bath will help increase blood flow and help your muscles to relax, and of course, puts you in the cozy condition to crawl into your fresh bedsheets.
If a pre-sleep workout isn’t your thing, don’t worry I’ve also got you covered. It’s also recommended to do some light stretching before getting into bed, it can help to remove any built up tension you’ve acquired during the day.
Adding a few droplets of essential oils onto your pillow case and flipping over the pillow before sleeping; essential oils will not stain your sheets, and studies have also shown that adding a few drops of the essential oils can help you sleep better. Lavender or Rosemary essential oils are known for their relaxing aromas. You can also add a few drops into your bath water too.
The right lightening is very important for a good rest, so consider investing in a good pair of blackout curtains. Blackout curtains are famously known to block out light from leaking into the room, and can also help to dim outside noise from entering your room too.
Make sure you’re getting the right amount of sleep. It’s been said that adults should try to fit in around eight hours of sleep per night, try to prioritize the time for sleeping, as a lack of sleep can increase irritability and decrease overall productivity.
A balanced diet is also absolutely essential, there’s nothing worst than going to bed either hungry, or bloated. In either case, you’re facing a bad nights sleep. Try to eat a balanced meal a few hours before you plan to settle down for the night. It’s also recommended that you avoid caffeine based drinks such as coffee and energy drinks, especially a few hours before bed time.
Consider moving the television out of your bedroom; sure, it’s radical action. We all love to lay in bed and binge watch our favorite Netflix shows, but sometimes we get too carried away and lose all track of time. Before we know it, it’s 04.00 AM and the sun’s already coming up and we still haven’t been to sleep yet. By relocating the television and/or other devices to another room, it can encourage you to spend less time on the virtual distractions in your room, and spend more time fitting in some sleep.
Try leaving the window open a little: fresh air can cool down the room, making your quilt seem even more snuggly. Low oxygen levels can make you feel groggy and worn out, so letting in some fresh air is an important factor to consider when sleeping. It brings more oxygen into the room, encouraging you to stay in a deep and wonderful sleep.
Instead of relying on technology, try something different before bed time. Perhaps take a good magazine or book to bed with you, and read for 30 minutes to an hour before sleeping. It’ll give you satisfaction and make you sleepy.
With these tips, you’re on your way to a good nights sleep!