What was the last time you enjoyed a sound night’s rest? If you’re unsure that you’re not the only one. Sleeping problems aren’t unusual. A majority of Brits think they’re not getting enough sleep and the UK suffers from 80,000 lost work days each year to absence because of lack of sleep. It’s a loss in excess of 15 billion dollars to our economy. What a great idea that isn’t it?
With the plethora of Brits seeking to get better sleep at night, we’ve created four easy steps that can improve your sleep and allow you to fall asleep in the peaceful sleep that you deserve.
How Can I Sleep Better – Four Steps To Improve Your Sleep:
1. Control your light exposure
With the increasing popularity of tablets, handheld devices smartphones, e-books, and tablets The quantity of “blue light” that we’re exposed to is growing. Blue light produced by the above-mentioned devices has been shown to hinder the release of melatonin — the body’s sleep hormone according to research conducted by Harvard University. This results in it harder for us to get to sleep. Do you want to stop this horrible Blue light exposure? Here’s how to do it.
Avoid smart device screen time 1-2 hours before bed. Utilize this time to focus on mindfulness. This could include journaling, meditating or even doing yoga.
Shut off the TV an hour prior to the time you go to bed. If you’re feeling like you don’t like the stimulation television provides, you can listen to an audiobook or a podcast instead.
Reduce screen time throughout the time of the day. We all spend all day in our workstations at our computers, or looking at our phones during the way to work and “relaxing” by scrolling across social platforms. Make sure you take a break frequently throughout your day.
Focusing on these 3 tips can help you fall into a restful sleep, more restful, and will make bedtime appear like something you can anticipate.
2. Prepare your bedroom
Every person has a room to turn into for the night. Some share rooms with other people, while others have a spacious and luxurious bedroom to their own. No matter what your room is must be, you should prepare your bedroom. It’s fun to imagine getting ready for sleeping as a ritual.
Make sure you draw curtains and blinds and set the thermostat to the desired temperature. Be aware that a cooler space is usually better for getting a good night’s rest.
If you prefer using the diffuser along with essential oils switch it on and let diffuse the scent throughout the room.
Modify the lighting. Lights that are bright can affect your attitude and can make you feel more alert, so ensure that the lighting is gentle and warm.
Fold back your linen sheets. This is a gesture to invite you to your bed.
When it’s time to go and you’re ready, you’ll discover your bedroom to be welcoming and will help you to drift off into a peaceful and restful night’s sleep.
3. You should go to bed at the time you’re tired
Everyone has different cycles of wake and sleep. They are affected by our internal body clocks and the circadian rhythms. Some people might be more tired than others There’s nothing wrong with that.
It’s crucial to recognize when you’re feeling tired and tired. Be aware of the body’s signals to you. Maybe you’ve had a busy week and , at 8 pm on the Friday, you feel like your mattress is calling, not an evening out with your people. Recognize your tiredness and follow the signals. You’re experiencing the desire to go to bed with a purpose. Take note of that signal. There’s no guilt in taking your own care and getting up early.
If you choose to resist the urge to go to bed, chances are you’ll end up being awake longer than your body’s natural rhythm telling you to. This could cause problems in sleeping and staying asleep as well as getting a restful night’s rest and can be detrimental to the health of your body and mind.
Make sure the bedroom you have is your sleeping place. Make sure you don’t spend your time watching TV, checking your email or using your phone for gaming or browsing the web using your iPad.
4. Prepare yourself for your bed prior to getting tired.
Reminisce about the night you spent. What were you required to do before going to the bed, closing your eyes? Switch on the bright bathroom light to brush your teeth, walk to the bedroom , put on your pyjamasand remove your makeup, or get your face clean and ready to take a nap… Each of those activities stimulate and stimulate the brain. If you don’t do them until you’re exhausted, you’ll end awake from the sleepy haze.
Get your body and your mind ready prior to getting exhausted. This will ease you off into sleep and provide you with the restful night’s sleep you’ve earned.
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