5 Tips for Better Sleep (and Greater Mental Health)
Sleeping is a crucial process for the improvement of your body’s health.
On the flip-side, there are a plethora of studies already that implicates the adverse effects of sleep deprivation to our body. In this article, I will provide you with my top five tips for better sleep. Follow each step and get the most out of your evening repose.
No caffeine in the evening
Caffeine is a natural stimulant. By all means, it is an essential amenity for some people, as their days won’t start without sipping a cup of freshly brewed coffee – however, moderation may be key. If you find yourself sensitive to caffeine, try to minimise or eliminate your intake, particularly in afternoon and evening hours.
Caffeine causes great stimulation that might prevent your body from feeling sleepy and can cause your system to feel active even during your natural sleeping hours.
Sleep and wake on consistent hours
Your body is functioning a detailed schedule. Technically, we call this the circadian rhythm. The latter suggests that all our daily bodily processes happen within an allotted time frame.
Based on our circadian rhythm, we have a biological clock integrated into our system. It tells us when to eat, when to feel hungry, and even when to sleep. If one can adhere to this schedule, sleeping and waking up on regular intervals will be a lot easier.
A regulated sleeping pattern improves the quality of your sleep. It lets you achieve the optimal amount of rest that your body needs. On the flip-side, those that have erratic sleeping schedules are typically sleep-deprived.
Improve your sleeping space
One should not forget that the physical structure of your bedroom can affect the quality of your rest. Let me ask you a question – do you want to sleep in a messy and clutter-laden room? The answer is obvious.
The presence of too much furniture and too many items can cause distractions in your resting space. Even the placement of windows and your lighting system can directly impact on the feeling of relaxation, preventing better sleep. The temperature of your bedroom should also be taken into consideration – always err on the side of being cool rather than hot.
Learn to relax
Our life right now is set on a continuous grinding wheel. We always have to attend various activities and errands from time to time. Breathing time and relaxation are almost elusive to us already.
However if you want better sleep, you should learn to regain your composure and calmness. You cannot sleep well if you are anxious and pressured. This stress can prevent your brain from resting.
There are good ways to achieve sedation before you go to bed. One is having a therapeutic massage. Another is drinking sleeping teas because they have soothing effects. You can also listen to calm music or take a warm bath to relieve the stress from your body.
Taking care of your physical and mental health is necessary for a sweet nocturnal repose.
Don’t eat late at night
Eating-just like other things-should always be placed on appropriate time and schedule.
Hormonal disruptions and the feeling of extreme satiation can deprive you of sleep. They can make you feel energised instead of tired. You can’t sleep if your body still thinks that it has to groove and move. Digestion slows down during the night. If you’re after a satisfying sleep, try to consume dinner a few hours before bed.
Wrapping it up
Fortunately, there are many ways for you to be able to sleep better at night. I understand the feeling of a person who can’t sleep well because I have been in the same situation in the past. However, after switching my lifestyle and taking a healthier approach, I was able to begin my good night’s rest. Best of luck on your journey!
My name is Layla Parker, the founder of ASleepyWolf.com. At this site, our team is going to bring you a lot of reliable and useful information about sleeping and everything related to it such as the therapies that improve your sleep, the ways of sleeping you should try, all the products you use every day that affects directly to your sleep, your health, and your life.