In an ideal world everyone would sleep every night for 7 to 8 hours, waking refreshed and ready to face the day. Sadly the reality is that millions of people battle to get to sleep, stay asleep or to have quality sleep. They may wake up the next day with aching limbs and a muzzy head.
When sleep loss occurs over a sustained amount of time, it can result in people overreacting to situations of stress, and struggling to focus. Their immune systems can become compromised, and they become at risk of Type 2 Diabetes, strokes or coronary heart disease. Fortunately there are a number of areas that can be addressed to help us sleep better – and that’s what this article is all about.
Use Quality Bedding
Don’t cut corners and save money buying a cheap mattress; buy a quality one that supports your back. Don’t forget to turn it occasionally if this is what the product requires. In a similar way, make sure you buy decent pillows. People who suffer with nasal congestion may benefit from buying eucalyptus sheets.
Folk who struggle with sleep often benefit from having weighted blankets. According to the specialists at weightedblanketguides.com/best-cooling-weighted-blanket-reviews/ cooling weighted blankets are a solution for people living in warm climates or who get naturally overheated at night. They contain such things as eucalyptus, bamboo or cotton, and are evenly weighted with small pockets containing glass bead fillers. People frequently benefit from the deep touch pressure the blankets provide.
Assess The Sleeping Area
Don’t fill the bedroom with masses of things that overstimulate your eyes. Use restful colours for the room decor. If the room becomes light in the early morning, use light-blocking blinds or wear an eye mask. Closed windows can block external noise, but ear plugs are a solution when the windows are kept open.
People who work from home should avoid using the bedroom if at all possible. It can be hard for people to sleep when there is no clear line between work and rest.
Some people have adjustable heating thermostats that can be used to set the room temperature at different times of the day and night. This can help people who get overwarm, such as with the night sweats that accompany the menopause.
It can be hard for a person to sleep if their body is not tired. Exercise can use up our natural physical energy, and maintain our heart rates at a comfortable level. It’s important to perform rigorous exercise five times a week, for thirty minutes. Running or swimming is good, and any walking should be brisk.
It’s important that the body has time to calm down after the exercise, so don’t do it within three hours of your bedtime.
Beware Of Stimulants
Some things are designed to keep us awake! Smokers inhale nicotine, and coffee drinkers consume caffeine. Alcohol is a stimulant too. Whilst someone may fall asleep swiftly after having had a few drinks, their sleep quality will be disturbed as a result.
Concern has been raised in recent years regarding the blue light emitted from our computers, phones and televisions. When screens are watched in low light it can be harmful for our eyes. It can also mess with the production of our sleep hormones. It’s therefore advisable not to look at screens during the hour before you settle down to sleep.
Our bodies take a while to fully digest our meals. If someone eats a hearty dinner late at night, their body will still be working overtime while they try to get to sleep.
Interestingly, such foods as chicken, turkey or milk actually enhance the production of our sleep hormones.
Stick To A Routine
Our bodies like it when we maintain a predictable timetable. Try not to vary your bedtimes by anything more than thirty minutes.
People often stay up late at weekends, but this should ideally be avoided for the sake of our sleep rhythms.
Learn To Relax
Some people use a sleep app at bedtime. They may play ambient music or sounds of the seashore. Others choose the noise of an electric fan or a ticking clock to provide a sense of comforting familiarity.
People need to manage their lives in such a way that enhances their sleep. Whilst some things are general (eg diet and exercise) others are more individual (eg practicing mindfulness or reading before bed). When the right practices are put in place, a person will be able to enjoy restful and refreshing sleep on an ongoing basis.