Getting a good night’s sleep is very important for our overall health and well-being. Unfortunately, a large percentage of our population does not get the sleep it needs to function at full potential. If you struggle to fall asleep every night or find it difficult to stay asleep, then there are a few things you can do about it.
Following are 5 ways to improve your sleep:
Take a Warm Bath or Shower
It is recommended that you take a warm bath or shower every day after you return home from work. A warm bath with some bath salts or Epsom salts can be wonderfully detoxifying and soothing for the tired body. Furthermore, you also detoxify your mind as you relax in your bath. A warm bath or shower is a great way of removing any scattered thoughts from your mind before going to sleep, hence making it easier for it to rest.
Get an Essential Oil Diffuser
Essential oils such as Lavender are well-known for their relaxing and calming properties. They are an excellent choice for anxiety relief, relaxation, and sleep aid. Essential oils combine all three of these effects to help you get a good night’s sleep. The best way to take advantage of essential oil for sleep is by using a diffuser. The scent from the diffuser will spread quickly throughout your bedroom. It is recommended to use the diffuser about an hour before bedtime.
Add Gentle Sound
People suffering from insomnia try all kinds of sleeping aids such as electronic sleeping aids, medication, etc. However, they overlook a simple yet effective solution i.e. music. Music can be an effective solution if you are struggling to fall asleep. It can help relax both mind and body to initiate sleep easily at the end of the day. However, not all kinds of music have this effect. You will surely have a sleepless night if you turn some rock and rap songs. Calming, soft music is what you need in order to get sound sleep.
Avoid Caffeine 5 Hours Before Bed
Structurally, caffeine is quite similar to Adenosine, a chemical in our body that builds up slowly during the day and lets our body know that it is time to sleep. Caffeine blocks the Adenosine buildup and by doing so, it tricks our bodies into thinking that we don’t need sleep. That’s why it is recommended that you keep away from caffeine five hours before bed. And if you must take a drink, then drink warm milk as it acts as a mild natural sedative and will help you fall asleep.
Apart from toning your muscles, elevating your mood, improving your cardiovascular function, and making your bones stronger, regular exercise also improves your sleep. If you want to get better sleep, then the best time to exercise is in the late afternoon or early evening. A morning exercise will work just as well. Don’t exercise before bedtime as it can delay your sleep for a while.