How to sleep better at night?
We get it - sleep is often neglected because we're too busy trying to balance our work, family, and social duties. However, the reality is that a good night's sleep is important for both our physical and mental health.
We'll cover everything from creating a peaceful atmosphere to the science behind it and useful tips to sleep better. So, keep reading whether you have insomnia or are simply searching for techniques to sleep better! We really hope that this guide will be helpful to you in your quest for improved sleep and a happy, healthier you.
Tips to fall asleep faster at night
1. Keep the room at the right temperature and dark
Many people suffer from sleeping problems, and one of the contributing factors could be the atmosphere in which we sleep. It is why it's necessary to consider making changes to your bedroom's temperature, lighting, and noise levels.
The optimal temperature for sleeping is between 60 and 67 degrees Fahrenheit. It affects everyone differently, but maintaining a room that is excessively hot or freezing might make it challenging to sleep faster.
Darkness is important for the generation of the natural hormone melatonin, which contributes to regulating our sleep-wake pattern. It includes closing windows and blinds and removing any electronic device emitting light away from your sight.
2. Choose the right bedding, mattress, and pillow
Choosing the proper bedding, mattress, and pillow is also an essential part of establishing a pleasant and healthy sleeping environment. A quality mattress will keep your body in a relaxed position. Moreover, it needs to be snuggly with the right amount of firmness.
Likewise, selecting the appropriate pillow would make a significant impact on the quality of your sleep. Find a pillow that isn't too low or high and maintains a perfect balance of your neck, shoulders, and spine.
Finally, the appropriate bedding may improve your sleep quality. Choose linens and quilts made of breathable, soft fabrics such as cotton or linen. Make sure to pick bedsheets that feel comfortable when you stay in the bed for a long time and have the ideal weight to keep it cool or warm in changing climates.
3. Declutter your room every day
A messy and unorganized bedroom can trigger stress and anxiety, which makes it difficult to relax and fall asleep.
Here are some suggestions for organizing your bedroom:
- Get rid of whatever you no longer need or use. It might include old clothes sitting in a corner, old books or newspapers that you don't read, and things that are broken. Organize your stuff so that you can easily find what you're looking for.
- Remove any unwanted objects from your bedside table and drawer. Just keep the everyday essentials with you, like a charging cable, a lamp, and an alarm clock.
- Make a habit of making your bed in the morning. This little task may look difficult in the beginning, but it would make you happy when you enter your room after an exhausting day.
4. Listen to a soothing music
After a tiring day, enjoying music or natural sounds like rain, wind, or breeze might help you rest and unwind. Listen to beautiful music that is refreshing and peaceful, such as jazz, piano, or atmospheric sounds. Try to avoid rap songs or songs having loud music that will keep you awake for a long time.
You can also use your headphone or earbuds while listening to this music. By doing so, you might be able to reduce background noise and enhance the audio. Set an alarm to turn off the songs after a particular amount of time, generally, 30-60 minutes are ideal to avoid staying late listening to music.
5. Dim down the lights
A good way to get ready for bed is to turn off all the bright lamps and lights and use dim lighting. Doing so, it will make your eyes feel relaxed by constant bright lights.
Dimming the headlamps may indicate to our bodies that it is time to unwind and sleep. It may also help to build a more soothing and comforting environment required for sleeping.
You could install remote-controlled smart lights that could easily be dimmed down according to your preference, or use lanterns/candles to create a soft and cozy environment. You should avoid your electronic devices for at least 2 hours before going to bed.
There are some days when you can't avoid electronic devices, so make sure you use a blue light filter to protect your eyes from intense brightness.
6. Destress your body
Finding techniques to unload and chill out before sleeping might be helpful since stress and anxiety often make it difficult to have a peaceful and uninterrupted sleep. You can start reading a funny, light, or motivational book to help fill your mind with positive thoughts.
If you like to read books, you might also love the idea of having a journal to pen down all your negative thoughts. It helps a lot in clearing your mind and seeing things more clearly, so those negative thoughts don't end up keeping you awake all night.
Another way is to do light stretches, and yoga, to help your body relax and return your muscles to a resting state.
Another excellent method of reducing stress is to take a warm bath while listening to some inspirational podcasts. Or you can also have fun and pamper yourself with skincare therapy to destress yourself.
A quality night's sleep is important for preserving physical and mental well-being. But sometimes, with a huge amount of stress and responsibilities in daily life, it could be difficult to get to sleep for a good amount of time.
Always be gentle and kind to yourself, and keep in mind that even little changes to your daily regimen and surroundings can have a significant difference in the quality of your sleep. So, take full control of your bedtime and make it a top priority for a better you.
We hope this has helped you on your quest for brain health. If you have any questions about our products, feel free to reach out to our team.