Remember when we’re still young and never want to go to bed early? Well, it’s a completely different story when we’ve grown old. With tons of work, pressure, and responsibility being carried on our back, a good night sleep essential to keep us focus on the next day.
If you’re having problems falling into sleep at night, read this roundup to learn how to have better sleeps at night.
Develop a healthy sleep habit
You see, our sleeping has to be programmed like any other activities. And if you do it right, you will find it quite easy getting into sleep. You should come up with a schedule on when to sleep and when to wake up. Make sure you follow that schedule with good determination and don’t mess up the routine. You could easily notice that staying up late on the previous night will make it harder to fall into sleep. Keeping doing it for a long period of time will cause your brain to self-program you to late sleep.
Relax your body before going to sleep (physically and mentally)
There are many ways to relax your physical body, it could be a small work out and a nice warm bath before going to sleep. By doing that, your muscle will feel tired once you get yourself in the bed. This will make it easier for the drowsiness to come. Also, stop thinking about everything that bothers your mind during the day and just focuses on the feeling of being rested. Sleep naked is always a good way to relieve stress. Moreover, you can sleep in almost any position you feel most comfortable, just make sure your mattress and pillows are suitable.
Use comfortable bedding items
Mattress, pillows, and comforter are what you should focus on. Make sure they’re comfortable to your skin and nose as allergies can affect your sleep significantly. You also need to clean your bedding items frequently since dust and dirt can cause discomfort when you sleep. The mattress and pillow should match your sleep position so they won’t hurt your back, neck, and shoulder. For back and stomach sleepers, a well-supported mattress with a soft, breathable pillow would be perfect. For side sleepers, well-cushioned mattresses and firm pillows are what you should go for.
Reduce the light intensiveness
Turn off, or at least, dim all the lights in your room since bright lights will stimulate your brain. Also, place all your electric equipment away from your bed. Especially your cellphones and laptop since they could distract you from falling asleep. If you’re too sensitive to light, you could consider using an eye sleeping mask.
Use a white noise machine
Nowadays, people also use white noise machines to generate soothing sound that relaxes the brain and eliminate distractions. If you’re having trouble sleeping, try looking for help from this review of best whitenoise machine in the market. These machines also work for infants, so future parents should consider having one of these in your baby’s room.
Stay away from stimulants
It sounds quite tempting to be able to ease your stomach before going to sleep with a cake and some tea. But in fact, it is not really good for your body and your sleep. Going to sleep with a high amount of sugar in your blood will create simulations that prevent you from feeling sleepy. The same goes for high-protein food and drinks with caffeine. So stay away from those if you want to sleep peacefully. If you feel thirsty, you should drink a small cup of warm milk or water.
