Nowadays, many adults struggle with sleeplessness. If you are this type of person that finds sleep impossible, it is time to seek solutions on how you can get better sleep. Either it is the sleep environment, poor sleeping habits, or shift work, among many other factors that work against you getting quality sleep. So how do you go about getting peaceful rest from the tossing and turning? Here are 6 tips that you can follow to help you get better sleep every night.
1. Consider your mattress and pillow
The mattress and pillow that you are using should make getting comfortable rest easier. So, if it feels lumpy and you have had it for quite some time. It is time to check bedding reviews, and an allswell mattress review will be a great mattress upgrade to have with a good pillow that provides proper support to the neck. Having Linenly bamboo sheets and a good mattress gives you a compatible sleep system, you can also even look for other home remedies that assist your bedding to help you sleep better. When you have a bad mattress, your sleep will still not be a quality one.
2. Create a sleep schedule
When you establish a regular sleep schedule and good sleep habits, you are sure to get better sleep. It is easy to reinforce this in the last hour before your bedtime as a way to help you prepare for sleep. During this time, it is best to put away electronics, thoughts about work, and wind down for sleep. Some of the ways you can try to help you unwind are journaling before bed, take a bath, do sleep stretches, reading a book, among others. Whichever way you choose will help your brain know how you prep for sleep every night. After some time, you will be feeling sleepy when bedtime is near.
3. Choose sleep-enhancing foods
Incorporating foods for sleep during dinnertime is important to boost your quality of sleep. Some of the foods to try are salmon, leafy greens, turkey, whole grains, among others that will help to promote sleep. Those that you should avoid are greasy foods, heavier meals before dinner, and sugary desserts as they are difficult to digest, hence you will not sleep well. Also, have your dinners at least three hours before bedtime to allow enough time for digestion. If you have to have a snack, go for healthy options like apple slices, bananas as they have tryptophan that helps induces sleep.
4. Limit daytime naps
Naps are good, but not too many of them during the day as they will affect your nighttime sleep. Thus, if you struggle to get enough sleep at night and you love napping. It is important to cut the number of naps, especially the ones in the evening. So plan your nap hours if you feel like you need to snooze, and limit the nap time to 20 to 30 minutes. However, if you want to improve your sleep during the night, you can remove the power nap too to increase the effectiveness of the sleep lifestyle you want to adopt.
5. Exercise during the day
Incorporating exercise into your day to day is not only good for your health, but it will help you sleep better. When you have a constituent exercise routine, it will help in regulating hormone production. As a result, it will help reduce anxiety and insomnia, and also you will have a healthy circadian rhythm. Also, people who exercise rarely wake up during the night and sleep longer, and have quality sleep. Additionally, when you do your exercise in the sun, it is vital to make your sleep-wake cycle work naturally, and you are more alert.
6. Try aromatherapy
When you try aromatherapy with essential oils for sleep, it will be a success, especially where you are not able to keep off the stress to relax in your bed. So, fill your room with peaceful scents by diffusing some essential oil for sleep. In this way, you will be put in a headspace to calm down, and before you know it, you are sleeping. Some scents you can try are jasmine and lavender.