Many people experience difficulties sleeping at various points in their lives; for some, it is a constant problem that makes bedtime a trial to be dreaded. Stress from work, school, or home is often a contributing factor. Illness can be another cause. A lack of a proper bedtime routine certainly doesn’t help. In fact, there are four strong tips for getting a quality night’s sleep.
Set up and Stick to a Bedtime Routine
A bedtime routine can be as simple as the normal winding down of the house followed by brushing teeth and relaxing in an easy chair with a magazine for a half hour before crawling under the covers. It can be as elaborate as a warm bath with candles, soft music, and a partner’s massage before drifting off to slumber. The key elements are to make it relaxing and to make it consistent. This helps train the brain into recognizing that the time for sleep is nigh and to release the correct chemicals such as melatonin for nightly rest.
Create a Relaxing Environment
It is important not only to set aside a restful routine for sleep but to create a special locale for it as well. Use it for sleep and only for sleep and other bed-focused activities. The kind of preferred environment for most is one that is cool, quiet, and dark. Light exposure arouses the brain rather than setting it to a restful place, making sleep a challenge. This includes electronic screens that shed light just before bedtime. If shades that are light-proof, earplugs, or a white noise machine or fan are necessary to create these conditions, utilize them to ensure solid sleep. If screen addictions or work make electronic screens close to sleep a necessity, try using an app to block blue light or wear glasses that offer the same function.
Sleep on Quality for Quality Sleep
The mattress and pillows should be the correct degree of firmness or softness for individual needs. Not every sleeper’s particular situation is the same, and this leads to a number of options that can be confusing. A quality mattress supplier will help evaluate the needs of everyone using the mattress and find either a specific firmness or a happy compromise. Many people also make the mistake of overusing mattresses when the item’s life expectancy is just under ten years.
Try a Warm Bath or Shower
Showers and baths, particularly ones at comfortably warm temperatures, can do a lot toward easy sleep. For one, they are relaxing, easing tense muscles and cultivating a quiet mind. Another reason is that body temperature has a lot to do with feeling sleepy or awake. Studies have shown that warm bath or shower routines, taken within an hour and a half of bed, improve sleep quality and the rate at which people fall asleep as well as getting greater quantities of deep sleep.
With the proper routine, room, equipment, and a relaxing experience in the bathroom, a solid night’s sleep can be achievable for most people. Other factors to include are exercise, although not within two hours of bedtime, not eating or drinking caffeine too close to bedtime, and trying supplements such as melatonin or a soothing tea such as chamomile. Try these tips to get a good night’s sleep fast and continue it longer.