Getting a good night’s rest is important for both your body and mind, but research shows that many people are not getting as much sleep as they should be. Sleep deprivation increases your vulnerability to disease while also making you more prone to accidents. Sleeping problems will also adversely impact your performance at school or work, so here are some tips that will help you sleep better at night.
Reduce Your Intake Of Nicotine, Alcohol And Caffeine
Not only will consuming these substances make it much harder for you to sleep peacefully, excessive consumption leads to a plethora of health problems. Nicotine is a key ingredient of cigarettes, and if you’re still smoking despite the growing awareness of the dangers of doing so, you’re not doing your body much good. Alcohol is fine in moderate amounts but when consumed in excess can lead to addiction and liver problems. Caffeine is an ingredient in both sugary drinks and coffee and is best eliminated from your diet entirely.
Use Essential Oils
A lot of people try to fix their sleeping problems by going to a doctor to get sleeping pills; this is one of the worst mistakes you can make. Prescription drugs can lead to dependency and often have numerous unpleasant side effects. A superior alternative is essential oils such as Lemongrass or Lavender, which contain linalyl acetate which is known to bring about relaxation and can naturally help you sleep.
Exercise And Eat Better Foods
A lot of people have difficulty sleeping due to a lack of physical fitness combined with eating greasy, processed, unhealthy foods. If your diet is rich in carbohydrates your muscles will be filled with glucose, which results in muscle movements which are involuntary when you try to sleep. As you can imagine, this will disrupt your rest. While exercising is important it shouldn’t be done before bedtime as it will skyrocket your metabolism as well as body temperature which will make it harder for you to rest.
If you do want to eat a snack before going to best, one of the best is nuts. The reason for this is because nuts are rich in both fat and protein, which will satisfy you and be slowly digested which will allow you to sleep calmly. Additionally, they are rich in magnesium, which assists in soothing the nervous system.
Try To Maintain A Set Schedule
This will be easier said than done for many, the consequence of having to work long hours at odd times. However, going to bed at a scheduled time each day and then waking up at a specific time will produce a rhythm which will allow your body to maintain its internal clock and will make you better off overall.
Create The Proper Mood For Sleep
Your bedroom should be dark, calm and quiet. It should not be too cold nor should it be too hot. Your bed, pillow, sheets and or blanket should be clean and comfortable. If you have back pain when you wake up in the morning this means you didn’t get the rest you should have, and is a sign you may need new sheets and pillows or an entirely new bed.