14 Jul Six Secrets To Having a Good Night’s Sleep
Getting a good night’s sleep is key to not only being productive the following day, but also to feeling like your best, rested self.
More often than not, our sleep schedules are “off-kilter” or not always what we desire them to be.
Binging a show well into the night until you reach the season finale, drinking too much caffeine too close to bedtime or simply changing your environment can play a huge role in affecting your night’s rest.
To help improve your sleep cycle, here are six secrets to having a great slumber.
Stretch or Excercise
People who stretch or exercise in the early evening tend to have a better night’s sleep.
According to John Hopkins Medicine, “Elevation in core body temperature signals the body clock that it’s time to be awake. After about 30 to 90 minutes, the core body temperature starts to fall. The decline helps to facilitate sleepiness.”
Similar to exercise, stretching is also key in sleeping well as it can greatly improve blood flow and relieve muscle tension.
When your body becomes more relaxed, it is easier to fall asleep which can result in a good rest.
Eat a Healthy Snack
Having a small, yet healthy snack before you “hit the hay” can wonderfully impact your sleep.
According to Northwestern Medicine, “Tryptophan found in turkey and fish promotes the production of serotonin. Melatonin found in dairy products can make you feel sleepy. And, the magnesium found in bananas and almonds increases muscle relaxation.”
All are great things to send you on your way to a sound sleep.
Just remember, limit indulging in big deals, sweets or anything spicy for they do the opposite and disrupt your sleep cycle.
Create a Comfortable Enviornment
Creating a comfortable environment for yourself is another huge factor in having a beautiful night’s sleep.
Anything that can make you feel better inevitably bring happiness, peace and relaxation. All are great attributions to “catch up on your Z’s.”
Another good tip; sprinkle baby powder on your sheets before snuggling up in bed. Not only does baby powder smell good, but the ingredients aid in a sound, restful sleep.
A calming bubble bath with essential oils can relax your muscles which evidently helps to promote relaxation.
If you are someone who doesn’t like to take baths, yoga is an alternative relaxation technique that can can help connect your mind, body and spirit.
Yoga can help reduce stress and anxiety and promote strength and muscle relaxation that is very conducive to sleep.
Limit Screen Time
Our phones play a huge contender in our daily lives. Time and time again, it’s the first thing we look at in the morning and the last thing we put down before sleep.
Whether you’re scrolling through your Instagram, watching TikTok or binging your favorite show, it may be negatively affecting your sleep.
According to the Sleep Foundation, “Smartphones, tablets, computers, television screens and some e-readers give off short-wavelength blue light that is very similar to sunlight. Not only does this light make us more alert, it also deceives the body into thinking it’s still daytime.”
Therefore, we tend to create less melatonin and have increased sleepiness in the morning.
We are all guilty of it, and it can be a hard habit to break, but gradually limiting screen time can get you in the right mindset for bedtime.
Try this! Instead of picking up your phone, pick up a book. Reading before bed often makes you feel sleepy but can also occupy your mind just like your phone would.
Listen to a Guided Sleep Meditation
When all else fails, listening to a guided sleep meditation can be your sleep savior.
This is a practice I personally like to use. It calms your mind and body, and helps you enter the realm of sleep.
Even if you do fall asleep during the meditation, your mind can still subconsciously hear the affirmations which can promote healthy sleeping.