Sleep is essential for health and it is as important as healthy eating and exercise. It helps your mind and body recharge after a busy day of living, as well as supporting well-being, concentration, the processing of memories, and many more significant physical, mental, and cognitive functions. Despite this, many people aren’t getting enough sleep, and it’s harming their health.
If you crave a better night’s sleep, read on for some tips.
Invest in your bed
Studies show that the average person spends approximately 26 years of their life sleeping, so it is no surprise that people spend a lot of time in bed. Having a comfortable bed is very important and an essential part of making sure you have a good sleep each night.
There is a lot of sleep technology out in the world these days, with memory foam becoming increasingly popular due to the spinal support and general comfortableness it provides. If you can’t budget for a new mattress right now, make sure, at the minimum, you have supportive pillows that allow you to wake up feeling refreshed and without neck pain.
Consider some healthier habits
Caffeine is a stimulant, which means it has a disruptive effect on your sleep. If you find it hard to switch off at night and feel sleepy, it’s worth looking at how much tea and coffee you’re consuming. The same goes for nicotine, which is also a stimulant. If you’ve been smoking or vaping all evening, then the hit of nicotine can mask your tiredness and make you feel more alert. This isn’t ideal if you’re also hoping to wind down for a good night’s sleep.
What can you do to address this? Throughout the day, start to reduce your intake of these stimulants. Cutting down on smoking and drinking is good general health advice, but you could also reduce your tea consumption or only drink coffee in the morning. If you’re a vaper, you can reduce your nicotine strength, with many flavors and strengths found on websites such as redjuice.co.uk.
Relax, relax, relax
Life can be hectic; relaxing can sometimes feel impossible and like the last thing on your mind. However, it’s crucial for your general well-being to find moments to switch off, even if it’s just five or ten minutes. Scheduling the time to relax and unwind before jumping into bed can positively affect your sleep quality. If you need a routine to help you do this, taking a hot shower or bath before bed can help the body relax. Take it a level further with some lavender essential oils and shower gel. Lavender has been scientifically proven to help you sleep by increasing slow and deep wave sleep. It also interacts with the neurotransmitter GABA, which helps calm the nervous system and increase a sense of calm.
Your phone isn’t always your friend
People constantly have their phones in their hands and pockets. While this has allowed humans to connect in incredible new ways, it hasn’t been beneficial for sleep. Many are guilty of scrolling through social media only to realize it’s 1 am. The problem with being on your phone or laptop before bed is that screens produce blue light. Unfortunately, blue light blocks the hormone melatonin, which makes you feel sleepy. You can assist your body in feeling ready for sleep by putting your phone away for at least an hour before bed. It’ll be challenging, but you’ll thank yourself.