We are usually advised to have quality sleep in order to stay well-being. That’s because deep sleep patterns allow our body’s organ to function properly. Along with that, it helps increase our ability to focus, strengthen our immune systems, regulate our hormones, work productively, and make precise decisions throughout our day. However, still many of us have to struggle with sleeping. Even many people have to suffer from long-term insomnia. This shows how quality sleep plays an important role to us. For such reason, these are tips on helping you to sleeplikethedead.
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Take a Warm Bath or Shower
Probably many people still underestimate or feel skeptical about this, but taking a warm bath or shower can really help to improve quality sleep. The warm water will soothe your muscle and help open up your sinuses to help you breathe better while you sleep. Additionally, if you’re stressful at work, taking a warm bath can relieve your stress and make you feel better.
Exercises before bedtime
It is still arguable whether we should exercise close to the bed time or not. Many people say this will interfere our sleep, while others say it is ok. According to an article posted on Usatoday.com, late night exercises can improve quality sleep. This was proven by a research and a poll. However, it is better to moderately exercise. It can be a slight stretching or several yoga poses. These help your body relaxed, calm your mind down and prep your brain for sleep.
Avoid Heavy Meals before Bedtime
Having heavy meals close to the bedtime isn’t good at all. It makes foods hard to be fully digested, causing discomfort. This means you should have your dinner hours earlier the bedtime. In addition, you also should avoid foods that is rich in proteins, and greasy foods.
Many people have a habit of taking a nap on their lunch break as the way to take back energy for the afternoon shift. However, this turns out to be more difficult to fall asleep at night. If you feel tired after morning shift, you can take a walk and get some fresh air to forget your sleepy feeling. In case your sleepy feel doesn’t go away, a small of coffee may help. This small dose of coffee will make you fully alert, but it won’t affect your sleep at night.
The more you are tired, the easier you get to sleep. That’s why being active thorough the day can take you into deep sleep at night faster. There are many ways to be busy and active. It can be running errands at work. If your work is a desk job? Try yoga or any exercises at your chair! There are many desk yoga poses that you can follow easily at your workplace, which are available on the Internet. This even helps you to struggle better with your sleepy feel at work.
Additionally, if possible, try and take the stairs instead of using elevators at the office. Even, forget your car and try to walk to your workplace, certainly, your workplace must be not too far for your 15 – 30 minute walking to get there on time. If you are a truly active person, I bet that you always sleep like the dead every nights.
Choosing Mattress and Pillow that Suit Your Sleeping Position
Choosing quality mattress and pillow doesn’t ensure you will be comfortable on them. Each individual has a preferred sleeping position. Some people sleep on their back, some prefer stomach style, and others feel comfortable to sleep on the side. Also, this determines the different firmness levels of mattress in order to have the supportive feel. This means if you wake up with aches and pains, the cause can be your mattress.
With time, it loses its support and comfort, or it is simple that you don’t buy the right mattress that suit your sleeping position right from you get it home. For more signs that it’s time you should or must buy a new best mattress, read the best time to buy a mattress. Along with providing signs to replace your old mattress, the tips on buying a mattress at best price are included.
Drink Herbal Teas
Trying non-caffeinated drinks like herbal tea before bedtime can help us sleep soundly. The herbal teas like chamomile, and mint contain relaxing properties. They help you get to sleep naturally and quickly. Especially, if you’ve ever heard of valerian root, you might have known the benefits of it in improving the quality of sleep.
Using Essential Oils
Essential oils like lavender or tea tree have been used as soothing scents for centuries. The light scents of them can help you feel relaxed. That’s why spraying a bit essential oil to your sheets or pillow can help you easily drift off. However, it is better to choose your preferred scents, because the scents you don’t feel comfortable with can cause your discomfort during the nights. As a result, it brings you a reverse effect and you end up a restless night due to the unpleasant smell.
Create your Bed Room the Right Temperature
The right temperature here means the ideal temperature that allows you to sleep like the dead. This falls between 65 and 72 degrees. Just remember to check the temperature of your room and adjust to the recommended temperature before you jump into your bed and stay snug in your cozy blanket.
Sleep like the dead just means sleep very soundly, which you seems to be unaware of something else around you. Your brain isn’t packed with stressful stuffs but still functioning. Your body is fully rested and relaxed. Consequentially, you get up the next morning with full energy to start a new day. For more tips on improving quality sleep, read how to sleep 8 hours in 4 hours.