Techniques For a Good Night’s Sleep

Techniques For a Good Night’s Sleep

Techniques For a Good Night’s Sleep

Some people say that getting a good sleep at night is not easy. That in order to sleep well, you need to completely change the way of your life. Which is completely not true. Here are the techniques for getting the good night’s sleep. And learning them will take you only 10 minutes!

  1. Exercise during the day – exercise improves our health, but it also improves our sleep by reducing stress. Remember not to exercise before going to bed for at least 3 hours because you won’t be able to fall asleep.
  2. Limit beverages that interfere – Caffeine and alcohol are not the best solutions before going to sleep. The same goes with too much water.
  3. Avoid naps – Naps should be limited to 20 minutes. Sleeping during the day makes it more difficult to fall asleep at night.
  4. Food is a factor – If you eat too heavy meals during the day, your body will find it more difficult to digest them. It’s good to have light snacks and light meals during the day. And if you’re hungry before going to sleep, don’t overeat.
  5. Turn off the TV and computer. – These distractions influence your brain and make it alert. And when you’re heading to bed, your brain shouldn’t receive this signal but quite the opposite – it’s time to rest.
  6. Remove the electronics – Try to get rid of electronics from your bedroom. As mentioned above, they keep you awake and create a distraction.
  7. Keep cool – the lower the temperature in your bedroom, the better. Of course, let’s not exaggerate 😉 The most suitable temperature for us to sleep is 65oF (18oC).
  8. Dim the lights – It’s much better for our brain if there’s no light because it isn’t stimulated. Therefore, it doesn’t alert our body and that means we can rest peacefully.
  9. Turn it down – It’s not good when there’s noise when we sleep. It creates a distraction. But if for you noise is comforting, it’s best to choose white noise over loud sounds.
  10. Aromatherapy – It soothes the body and has a calming effect. The choice of scents is limitless. You can either make a home spa with aromatherapy in your bedroom or use the scent on your pillow to breathe it in during the night.
  11. Same time every day – If you get up every day and go to sleep at the same time, you’ll find it much easier to sleep well. That’s a good routine.
  12. Try a bath – Baths are relaxing. Taking a hot bath and then sleeping in a cool room is beneficiary for your sleep.
  13. Soothing beverage – Herbal tea or a glass of milk is good before sleep.
  14. Read – Reading clears up your brain from overthinking and calms you down.
  15. Relax your body – yoga or stretching are good as they help you to get rid of the pressure in your body.
  16. Relax your mind – There are many things that can help you eliminate negative thoughts. You can try thinking about nice places or things, or start writing a journal.
  17. Quality bedding –Getting a comfortable bed and sheets is crucial. We spend most of our lives in bed so it’s better to make it as convenient as possible.
  18. Comfortable clothing – Wear loose, light, cool pajamas. Sleeping in uncomfortable pajamas makes our sleep less relaxing.
  19. Watch your posture – Sleep position matters. It’s important to find the right position for your body to avoid pain and to feel relaxed after sleep.