(Newswire.net — April 15, 2019) — The benefits of a good night sleep are plenty as it affects our mental and physical health. Sleeping well gives us the energy to last the day and helps us to focus on the tasks at hand. It also boosts our productivity and maintains our emotional balance. Losing sleep can negatively affect our focus as well as our eye-hand coordination which leaves us prone to accidents especially when driving. Lack of sleep for long periods of time has also adverse effects on our skin and weight.
The recommended hours for better sleep are at least 6-8 hours a day. However, many people struggle to get a good night sleep. Lifestyle choices and unhealthy habits can contribute to this type of sleeping problem and so changing some habits in one’s daily routine might prove to be the cure for better sleep.
Follow these tips to get a good night sleep:
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Keep in sync with your body’s circadian rhythm or the natural sleep-wake cycle.
The best strategy for sleeping better is keeping in sync with our bodies’ natural sleep-wake cycle. Following a regular sleeping schedule will make you feel much more relaxed and energized compared to sleeping at different times and altering your hours of sleep. Try to sleep and get up at the same time daily to optimize your quality of sleep. Avoid sleeping in on weekends and try to regulate your napping.
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Have bedtime rituals to help set your mood.
Relaxing bedtime rituals can help you fall asleep easily. Some examples include taking a warm bath, listening to soft music, doing some light exercise before sleeping, having a bed fan by your side to help you relax, as well as dimming the lights as you head to your bed. These rituals are also a form of self-care especially after having a long day at work.
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Set a conducive environment for sleeping.
A comforting and relaxing bedroom will also aid in setting your mood to snooze mode. Keeping your room dark and quiet as well as free from noise will definitely set your mood to sleep. Make sure to keep your bed fresh and comfortable. Always change your sheets and make sure that your pillows and mattresses do not give you body pain especially in your back and in your neck.
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Clear your head before sleeping.
Anxiety, stress, worry, and even anger keep most people awake at night. Some techniques for to help you clear your head are doing some light exercise or stretches before bed. Doing some yoga is also a great way to clear one’s head. Another great technique would be setting a time for meditation. To avoid over stimulating our brains before sleeping, meditating can help us willfully and intentionally recharge our mind. It would also be best to avoid digital screens before bedtime. Never bring your work laptop to bed and avoid checking your email notifications and mindlessly scrolling through social media with your smartphone. Following these simple steps will not only help you sleep soundly at night but will also leave you feeling refreshed when the sun comes up.