A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate adverse effects on your hormones, exercise performance, and brain function.
It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better, and be healthier.
Over the past few decades, both sleep quality and quantity has declined. Many people regularly get inadequate sleep.
Here are ten practical, or rather convenient tips that will help you sleep better and enjoy a more peaceful life.
1. Choose The Most Suitable Type of Pillow
We all have personal needs when it comes to sleep. For this reason, choosing the right kind of pillow is essential. Would you like some help? Here is our pillow choosing guide!
2. Adjust Your Eating Habits
All experts agree that breakfast is the most important meal of the day. So start your day with a nutritious and possibly tasty meal (also the taste buds want their say!).
Digestion requires time and energy: for this reason, it’s essential to learn not to eat an excessive amount in your evening meal in order not to put too much strain on the digestive system when sleeping and to sleep properly.
3. Avoid Using Smartphones and Tablets Before Going To Bed
How many of us use to playing around with our cell phones or tablet before going to bed? Well, it’s a good thing to know that people who use electronic devices in bed are twice more likely to sleep poorly.
Trust the expert go slow with the apps!
4. Create a Moment of Tranquillity For Yourself
10/15 minutes a day is the time we need to “unwind” and focus on our well-being. Breath deeply, calm the mind, try not to think of anything.
Before switching the light off, take the time to end the day in a positive way, and fall into a deep sleep.
5. Take a Hot Bath
A hot bath might be the best way to slow down the pace and allow your body to get ready for rest.
Hot water pampers the body, dilates the blood vessels, allows the body temperature to lower, and induces the brain to reflect that the day has ended, stimulating the resources necessary for resting.
Listening to music could be the right solution for relaxing.
But what music is most suitable? A gentle sound played at a low volume, sweet harmonies, and above all, at slower heart-beat rhythms.
It truly works, trying is believing!
7. Aim for 8 hours’ Sleep
The length of time recommended for resting well and waking up active and well-toned the next morning is 8 hours.
Regular, everlasting rest helps the body to get rid of tension, strengthen the immune system, and maintain a continuous level of blood pressure.
8. Essential Oils
Our sense of smell is one of the most powerful. It’s linked to our memory and emotions, and it affects our mood, our energy, and our capacity to concentrate.
Ask your herbalist to prepare a blend of essential oils to help you to sleep better and reduce stress.
Any idea on what type of oils? Check out our selection of essential oils to aid sleep.
9. Keep Your Bedroom Tidy
In what way can an untidy bedroom hurt sleep? Well, it just can! It may seem strange, but it’s a fact.
Clothes left lying around, work documents here and there, odd socks, books, bills paid months ago all this is pure confusion, and confusion ruins any hope of relaxation!
Tidying up sends positive input to the brain, which is not over-stimulated and associates the bedroom with rest and not with housework.
10. Leave The Blinds Slightly Open
Let some light into the room. Waking up in the morning with natural daylight will help you reconnect with the world in a gradual, gentle manner.
You will tackle the day in the best way possible.
It does take minimum effort to follow these pieces of advice. And the benefits are assured!
The Bottom Line
Sleep plays a crucial role in your health. Insufficient sleep can increase the risk of obesity by 89% in children and 55% in adults.
Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.
Follow the above tips for getting better sleep. If you have any more, please share your comments down.