How to Get Good Sleep Tonight – Know The Secret
Are you tired of your tiredness? In this article, I will share some exciting information and a detailed answer on how to get a good night’s sleep. There are times when our wrong decisions in life directly affect our sleep. Anything from a late coffee to a meal just before going to bed can result in trouble sleeping. But when we don’t get proper sleep, we deprive our body and mind of the necessary building blocks that make us perform mentally and physically well.
Proper sleep is essential for rebuilding our damaged tissues, repairing the cells, and storing energy for the next day. Keep the importance in consideration; it’s necessary to know the accurate answer to your question; how to get a good night’s sleep.
Many of us wonder how to get good sleep tonight, but very few of us are ready to do what it takes. This sleep struggle has emerged a new industry of high-quality sleeping aids and technologies. But fortunately, some simple precautions can benefit getting an utterly restful sleep that helps health. Keep reading to learn about these tips.
Check for your bedtime allergies
Experts recommend washing your bed sheets and pillows for at least after five days. It hinders skin and dust mites, which are tiny creatures always floating in our bedroom. These microscopic creatures can sometimes result in an allergic reaction when they enter the body.
If you have trouble sleeping with your dog and cat in the same room, you can have pet allergies. Pet allergies can develop at any stage of our life. If you are experiencing allergies, it may be a good time to separate rooms with your pets.
Set your bedtime
Setting an ideal bedtime and sticking to it is essential for proper sleep. If you know you will never be able to sleep at 9, don’t start goal setting with a failure. Set your goal to 10 or 10:30 so you will not rush it over. The best trick is to develop a plan that will not stress you in hurrying through your routines.
Turn off your TV
Turning off the TV and other electronic devices will benefit you to feel sleepy earlier. Fix a time after which you will not use any device, and be honest with yourself. Keeping mobiles and laptops away doesn’t mean that you are allowed to read novels. Reading stories can make you wake up even longer as you are in suspense to learn about their secret in them.
Stop all the stimulants after 6
Knowing about the stimulants list can surprise you as we are the main reason behind restless nights and improper sleep cycles. The list of stimulants includes tea, coffee, alcohol, sugar, coconut oil, gluten, bananas, tobacco, and many others. These stimulants boost our body’s metabolism, synaptic brain responses, and blood pressure. All these things make it difficult for the body to fall asleep and fail to enter the relaxed state it needs.
Try Nasal strips
Nasal strips are a mechanical way of sleeping and don’t contain any chemicals. Nothing seems to work if you have trouble sleeping due to a stuffy nose at night. Then use a disposable nasal strip across your nose bridge. It will pull the sinuses and open them. You can easily purchase them at any drugstore or supermarket.
Be lazy at bedtime
When your bedtime is approaching, suppress your urge to be creative. Most of us get ideas exactly before our bedtime. But instead of working on them, write them down for the morning. I always do that and believe me works like magic. It makes me sleep faster, and I always have something to look forward to in the morning.
Exercise during day
Avoid doing any exercise before going to bed. CNN reports that exercising in the daytime benefits our sleeping ability and keeps us asleep for a more extended period. It also improves your REM sleep cycle. REM cycles are the period when you have all the fun dreams.
The REM stage is essential in the sleep cycle as it makes you refresh the next day. With the proper REM sleep, you will feel like you were blanked for a few hours and haven’t taken any rest.
Use lavender
According to the research, lavender has a soothing effect. Before bed, you can rub some lavender and baby lotion on your feet. You can also keep some dry lavender leaves in your drawer or linen or spray their scent on your pillow before sleep.
Avoid overeating
Having a light snack is perfectly fine before going to bed. But having a meal before bed can make you feel uncomfortable, making it even harder to fall asleep. It can result in the backflow of the food mixed with stomach acids back into the esophagus, giving you heartburn. Heartburn can keep you awake for even more extended periods.
Surround yourself with blue
The research says that blue color is the most calming and restful color in the colors spectrum. So you can use blue bed sheets, paint blue color in the room, or maybe beautiful blue paintings that you can see from your bed.
Benefits of having better sleep
Photo Credit: Robustalive.com
You can get several health benefits when you get the sleep you need. Proper night sleep is vital for your mental and physical health. Here are a few benefits of getting a good night’s sleep for our health.
Getting proper sleep is very beneficial as it can help you
- Improves your mood
- Reduces anxiety and stress
- Becomes more healthy
- Lower the risk of getting severe health issues like heart disease and diabetes
- Think clearly and do better at school and work
- Maintains a healthy weight
- It makes you better at attracting people
- It makes you active during day time
- Avoids car accidents – these days, the leading cause behind the maximum number of casualties is drowsy drivers.
Conclusion
It may take some experimentation to get the desired results when you want a good night’s sleep. See how moderate exercise and a short walk during lunchtime benefit your routine and sleeping cycle. Make a strict time in which you can get rid of all the electronic devices beside you.
You can also practice relaxation techniques, mindfulness exercises, and yoga to improve your mood and get rid of stress. Don’t forget to celebrate once you achieve your milestone, as it will motivate you for the next. I hope my detailed article will have to answer your most frequently asked question; how to get good sleep tonight.
FAQ’s
How to get good sleep tonight?
A healthy night’s sleep is essential to maintain overall health. Here are some that will help you to get good sleep tonight.
- Regular walking not only trims extra pounds but makes you active during the day and improves sleep quality.
- Comfortable mattress
- Fix sleep schedule
- Avoid late-night meals and heavy snacks
- Do meditation
- Get checked often
- Avoid alcohol and caffeine
Why can’t I sleep at night?
Common causes of chronic insomnia include stress. It can be related to work, school, finances, and family. All these stressful situations keep you awake at night and make it difficult t do your job the next day. Do yoga or other mindfulness activities to get rid of anxiety and stress. Once you get rid of all the stress, you will feel relaxed and can sleep early and comfortably.
Why do I have poor sleep quality?
There can be different reasons behind poor sleep quality. It includes sleep apnea, chronic illness, stress, sleeping disorder, and poor sleeping hygiene. All these things contribute to poor sleep quality.
References
https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep
https://www.singlecare.com/blog/how-to-sleep-better/
https://www.webmd.com/sleep-disorders/ss/slideshow-sleep
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
