“Sleep is the best meditation.” ~Dalai Lama
The way we sleep at night correlates to our mental and physical health. In addition, it determines the quality in the way we live our life. We have so much control over our sleeping routines than we know, so it’s best to take advantage. Here are five easy ways you can do to improve your quality of sleep.
How to Get a Good Night’s Sleep
Keep a consistent cycle
Get in sync with your body’s natural sleep-wake cycle. This means sleeping and waking at the same time every day, being smart about napping during the day, and trying not to sleep in excessively on the weekends. All these factors take a toll on our bodies in the way we fall asleep at night. If you haven’t got a set sleeping schedule going yet, start off slow and set a timer for bedtime and an alarm in the morning. Remember, the more you hit the snooze button, the more tired you’ll be.
Restrict screen time
Blue light are emitted from our cellphones, laptop screens, and televisions. And what that blue light holds is an artificial signal to our brains thinking it’s still daylight outside because of its affect on our melatonin production, a sleep inducing hormone. When we’re exposed to excessive bluelight before bed, it interferes with the process of falling asleep because the brain thinks to stay awake. Try limiting screen time at least 1-2 hours before going to bed.
Limit food and drinks
Be smart about what you eat or drink hours before going to ged. Caffeinated and alcoholic drinks can interfere with our sleep cycles and this goes for foods as well. Avoid big meals before bed and eliminate any sugary foods or refined carbs that promotes energy, which is not what we need right before bed.
Find a relaxing routine
If you’re still having a hard time falling asleep at night, figure out what makes you relaxed and sleepy. A lot of people look to essential oils to help them relax more and for others, calming music does the trick. It’s all about what works best for you and use it!
Set the correct mood
Studies show that a dark, cold, and quiet room helps promote quality sleep. If your room limits any of these factors, use earplugs or eye masks. It also helps to have a comfortable bed with cozy bedding and a restful mattress.