Top 5 Tips to Achieve Better Sleep

February 15, 2017

Sleep is very necessary for our health. It’s the sleep which allows our body to heal the wear and tear of the day and get rejuvenated. However, unfortunately some people are just deprived of sleep. Being unable to sleep is a matter of distress and can have a bad effect on our mind as well as body. But the good news is that through a variety of practices, named as ‘sleep hygiene’, the disgusting sleeplessness can be turned to a good-night sleep. Earth’s Wisdom shares here some of them.

1. Try to Go to Bed at the Same Time Every Day

Going to bed at the same time every day helps set your internal clock and improves the quality of your sleep. Keep an eye on the time when you normally feel tired at night and choose that time to sleep, so, you won’t have to toss and turn.

2. Be as Much Exposed to Sunlight in the Morning as Possible

Spend as much time during the day in sunlight as you can. For example, you can have your coffee or breakfast outside, exercise in the sun, walk your dog during the day rather than at night and so on.

3. Avoid Bright Screens 1 or 2 hours before Bedtime and Sleep in the Dark

Bright screens of your TV, phone, tablets and computers emit blue light which is disruptive for your sleep. You can turn the brightness down and choose devices with smaller screens.

Remember that the room in which you sleep should be dark. Use thick curtains or shades to prevent light entering from windows. Also cover electronic devices that emit light. If you are not comfortable with total darkness, consider installing a dim nightlight in another room such as hall or even in the bathroom that won’t disturb your sleep and you will feel comfortable too.

4. Try Aromatherapy

It should be noted that aromatherapy doesn’t cure insomnia or eliminate its root cause; however, using relaxing and calming essential oils before bedtime help you sleep faster and stay asleep peacefully till your wakeup time. However, if you have an ongoing sleep disorder, you should consult your healthcare professional and get treatment. Meanwhile you can try following tips:

Aroma by Bedside: Add a drop of Lavender Oil or Roman Chamomile Oil on a cotton ball or tissue and place near your pillow while sleeping. These oils are considered mild sedatives.

Spray Your Linen: Create a relaxing bed linen spray or get it created and spray lightly on the linen before bedtime.

Take a Soothing Bath: A bath is a wonderful soothing activity. However, bathing just before bedtime will harm your sleep. So, consider bathing at least an hour before bedtime. Add a drop or two of Lavender or Roman Chamomile oil to your bathwater.

5. Try Music

Music has been used as a sleeping aid since ages. If you want to use it for sleeping, you can try a soft music. Here are reasons why music induces sleep:

Music works to prevent the disruption by ambient noise. You can understand this if you imagine that a sudden noise surprises you and makes you alert, while if there is already a noise going on, you are little disturbed. So, music works as the already existing noise and prevents you from getting startled by other noises.
Music is regular and rhythmic, and therefore it doesn’t shatter your nerves, unlike other noises like that of TV, street noises or noises in the kitchen etc.
Music is pleasant and you can pair it with relaxation exercises like deep breathing and progressive muscle relaxation.

Along with these tips, you should pay attention to your eating habits and activity levels. You should eat healthy foods, avoid junk foods and avoid eating just before bedtime. Also you should do ample exercise during the daytime and not before bedtime. All these efforts will definitely make you able to get a good night’s sleep.

Conclusion

In today's fast-paced world, achieving quality sleep can be challenging. However, research shows that getting adequate rest is crucial for maintaining good health and improving cognitive function. Therefore, it is important to prioritize good sleep habits and make them a part of your daily routine.

To achieve better sleep, there are several tips you can implement. Firstly, creating a relaxing bedtime routine can help signal to your brain that it is time to wind down. This could involve taking a warm bath, reading a book, or listening to calming music.

Secondly, it is important to create a sleep-conducive environment. This means ensuring your sleeping area is quiet, dark, and at a comfortable temperature. Investing in a comfortable mattress and pillow can also help improve sleep quality.

Thirdly, it is important to limit the use of electronic devices before bed. The blue light emitted by screens can suppress the production of melatonin, a hormone that regulates sleep.

Fourthly, regular exercise can help improve sleep quality. However, it is important to ensure that exercise is not done too close to bedtime, as this could interfere with sleep.

Finally, it is important to maintain a consistent sleep schedule, even on weekends. This helps regulate the body's internal clock and can improve sleep quality over time.

In conclusion, prioritizing good sleep habits is crucial for overall health and well-being. By implementing these top 5 tips, you can start improving your sleep quality and wake up feeling refreshed and rejuvenated. Sweet dreams!