A healthier lifestyle leads to relaxing sleep
Luckily nowadays people are investing more and more energy into setting up a healthier lifestyle for themselves. That doesn’t only mean paying attention to your meals and striving to exercise at least two-three times a week however, there are many publicized researches out there that explain the importance of a balanced sleep.
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We would like to summarize the most useful tips and tricks that can help you to have a relaxing and harmonic sleep.
Do not be afraid of implementing these suggestions to your everyday routine. Rest assured you cannot lose anything with this, and also remember that you are more than welcomed in my free chat room to share your experiences!
1, Don’t change your bedtime.
To optimize the quality of your sleep, you will need to try to go to sleep and get up at around the same time every day. This is the only way to set your body’s internal clock. Choose a time when you normally feel tired, to avoid tossing and turning. The best way to know if have had enough sleep is that you should wake up naturally, without an alarm. If you need an alarm clock, you may also need an earlier bedtime.
2, Relaxing bedtime ritual
It is important to set up a relaxing routine right before bedtime, which is best conducted away from bright lights. Separating your sleep time from activities that can cause excitement, stress or anxiety is beneficial as they can make it more difficult to fall asleep or remain asleep
3, Pay attention to what you eat and drink
Middle ground is always the best here – don’t go to bed with full stomach nor an empty one. Discomfort might keep you up. Also, limit how much you drink before bed to avoid disruptive trips to the toilet during the night.
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A light dinner about two hours before bedtime can help you sleep more soundly.
The amount of nicotine, caffeine and alcohol you intake should be lowered too. The stimulating effects of these take hours to wear off and can wreak havoc on quality sleep time. Even though alcohol might make you feel sleepy at first, it does not have positive effects later in the night.
4, Choose your mattress and pillows carefully.
Make sure you have comfortable pillows and make the room attractive and inviting for sleep. Also, keep your room free of allergens. Place those objects that might cause you to slip or fall around you carefully, in case you have to get up.
Make sure your mattress supports your back and is comfortable enough as that is crucial to achive a relaxing night. The one you have been using for years may have exceeded its life expectancy, which is around 8 to 10 years for best quality mattresses.
5, Sleep in complete darkness or as close to as possible.
Even the smallest amount of light can disturb slumber. Stop watching TV and using your tablet or phone at least two hours before bedtime too.
Bright lights before bedtime can disrupt your body’s internal clock. Darkness is one of the primary cues for the body that it’s sleep time, therefore make sure you turn off all the lights that you do not need.If you still have light disturbing or awakening you in the morning, wear an eye mask. Sometimes lavender eye “pillows” can be more relaxing. For some instant tips on more relaxing fragrances visit my room now.
6, Take a hot bath or shower before bed.
Treat yourself to a nice bath or shower every evening, then lie down and let your body heat get low. Sweet dreams come when the body’s temperature drops.
7, Regular walk and exercise.
Regular, daily exercise may help you sleep by boosting your mood. Exercising regularly helps ease stress, anxiety and depression. It helps to get rid of all the problems that could interfere with getting a restful night’s sleep. Of course, you don’t have to exhaust yourself to achieve better sleep but moderate-intensity aerobic activities, like walking briskly, jogging or swimming are obviously beneficial to a good night’s rest.
8, Pajamas or naked?
Warm skin helps to slow down your blood’s circulation, cooling your internal temperature and generally contributing to a deeper sleep. Your body goes through a few cool-warm cycles as the night passes, so you will need pajamas, sheets and covers that keep you comfortable through these changes. The answer in one word is pajamas.
9, Pets or no Pets in Bedroom
A huge amount of pet owners sleep with their pets, which is quite understandable if you think of the happiness these beloved animals can generally give to their owners. However unfortunately that does not necessarily lead to a relaxing rest during the night. The truth is in fact that pets can become overexcited easily which may affect your sleeping negatively, just like caffeine. And by the way, did you know that 21 percent of dogs and 7 percent of cats snore?
10, Napping
Napping as a habit can even make things worse when you have trouble falling asleep or staying asleep at night. If that is the case, consider reducing napping to a 20 minute period in the early afternoon.
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