Did you know that around 70 million people have sleep troubles in the US alone? The staggering figure makes getting better sleep an important public health concern. However, while we know that quality sleep is a vital human need, many still suffer from insufficient sleep because of modern distractions such as busy work schedules and gadget overuse. Dreaming of having a good night’s sleep? Here are 6 smart tips on how to sleep better.
Write Out Stress in a Non-Electronic Journal
Anxiety due to stress is among the top reasons why people stay awake at night. When you can’t keep your mind off the day’s stress, your body releases hormones that makes you alert and restlessness. For this reason, one of the best sleeping tips to clear your mind is to write out your anxieties in a non-electronic journal. This can help you achieve a calmer mental state that’s ready for sleep.
Limit Coffee Intake in the Mornings
Coffee is an energy booster, and for some people, the effects of caffeine can last up to 10 hours. Limiting your coffee intake in the morning is one of the best ways to get an eight-hour sleep. The time is sufficient for the effects of caffeine to wear off, preparing your body for a good sleep in the evening.
Visualize and Meditate to Relax You
Do a simple combination of visualization and meditation as you lay still on your bed mattress. While imagining yourself in a situation where you feel content and relaxed, gently breathe in through your nose and out of your mouth. As you exhale, try to hum and feel the vibration on your chest. Repeat the process until you’re fully at ease and starting to drift off to sleep.
Exercise in the Morning or Afternoon, Not at Night
Studies show that exercising can help you sleep better at night. However, if you suffer from chronic insomnia, it’s better to exercise in the morning or afternoon. Because exercise increases the body’s adrenaline, doing it in the evening can make you feel active and awake .
Invest in a Sleep-Worthy Bed
Investing in a good memory foam mattress can significantly contribute to quality sleep at night. Choose one that has breathable materials for comfort and support. If you have sensitive skin or suffer from allergies, consider getting a mattress that’s made of hypoallergenic and antibacterial fabric.
Strictly Follow a Sleeping Schedule
While bedtime routines vary among people, it’s important to try to sleep and wake up at the same times daily. This will help your body set its internal clock and optimize sleep quality. As you get used to a sleeping schedule, you’ll soon discover that you’ve become less dependent on alarm clocks.
Having a quality snooze shouldn’t feel like a distant dream with these 6 helpful tips on getting better sleep. Make these sleeping tips a part of your lifestyle and expects a dramatic improvement in your overall health and productivity.