Useful Tips for a Better Night’s Rest
Getting the right amount of sleep at night is essential to living a healthier life. With enough rest, your mood, energy levels and relationships can be on a normal level. Try these tips for deeper sleep and overall happiness.
Create a Calming Environment
Calming down before bedtime is important because the body needs to unwind for deeper sleep. Create a calmer atmosphere in your bedroom by moving televisions, smartphones and video game systems to another room. You can consider painting the walls a calming color like blue. Keep the room clean by organizing shelves, making the bed and picking up distracting trash. Sleeping on the right mattress with comfortable sheets provides comfort, is good for your back and lowers stress levels. Change to clean sheets regularly to avoid bed bug invasions.
Use Less Technology
Bright computer, television and phone screens can cause eye strain, behavioral issues and sleeping difficulties. Take a few hours before bedtime to unwind without technology so you have a chance to calm down and sleep more deeply. Do a calming activity, such as reading a book, spending time with pets, or something else to take the place of overly bright screens. Besides this, less technology frees up valuable time to get a real life filled with meaning.
Exercise Regularly, Eat Healthy
Some foods you may include in your diet for a restful night are fresh juice, whole grains, kale, almonds, bananas and cherries. Avoid red meats, alcohol, coffee, cured meats and cheeses, cruciferous vegetables and soda among other things. Doing light to moderate exercise a few times a week can be especially effective for battling insomnia. You can take your dog for a walk, jog down a scenic nature trail or ride a bike to work instead of driving.
Other Ways to Calm Down at Night
Relax before bedtime by downloading a calming app or investing in a white noise machine. There are apps that will allow you to listen to nature sounds, relaxing music, white noise or provide guided sleep meditation. Prayer, meditation and yoga are useful to calm the body, mind and spirit. Try a short session before bedtime to help create a zen-like atmosphere. Deep breathing exercises are a simple sleep technique. Write down a few things you’re grateful for each day in a journal. Have a positive mindset by repeating positive affirmations to yourself daily. A little extra effort can go a long way towards getting sufficient rest, having healthy relationships with loved ones and maintaining a successful career.
Making small changes in your routine has impressive benefits for your well-being. Noticing something’s wrong with your health gives you a chance to make it right. Make a commitment to sleep better by keeping track of your goals on a daily journal.