Getting a satisfied night's rest isn’t as easy as it sounds. For many of us, we still have numerous thoughts picking at our brains by bedtime. According to the CDC, 1 in 3 adults don’t get enough sleep on a regular basis. We compromise the quality of our days when we don’t get enough rest. Poor sleep quality can increase health risks and hinder brain function. There are habits you can develop to ensure a peaceful rest every night. Here are 8 ways you can get a more peaceful sleep:
Get on a sleep schedule
When we reprogram our brains to wake up and go to bed at consistent times of the day, sleep becomes easier. Create a 7-8 hour window for yourself. On the weekends if you are going to deviate from this schedule, hop back into the sleep schedule on Sundays.
Get physical
Make sure you are getting at least 30 minutes of exercise each day. Physical activity creates mitochondria in the body that produces adenosine triphosphate (ATP) which gives us energy. Exercising gives us the energy to tackle the day, promoting better sleep quality. However, it’s best to avoid physical activity too close to bedtime. By the end of night, you would have winded down because of the extra movement throughout the day.
Reduce caffeine intake
By reducing your caffeine intake in the afternoon, you are giving your body the chance to decompress later. According to Heathline, caffeine stimulates the brain and the central nervous system by helping you to stay alert. Caffeine enters the bloodstream from the stomach and small intestine lasting for at least 6 hours. The body’s ability to naturally relax is altered when drinking caffeine after 3-4 p.m.
Manage stress
As the evening arrives you are already exhausted from work. You are now worried about family and household responsibilities. Reduce stress levels by writing a quick journal entry about your day. Jot down your worries and leave it for tomorrow. Stress management creates room for a better resting experience.
Spa yourself
After a long work day, as it gets closer to bedtime pamper yourself. Creating time for things like a relaxing bath or hot tea is important. Try a new skincare routine that will calm you. These practices prep your body for a peaceful sleep.
Set the mood
Set the mood in your sleep environment to suit your needs. You can set the mood by:
Listening to relaxing music
Lighting candles
Putting moisture into the air with a humidifier
Dimming the lights
Put away all devices
Did you know that the blue light emitted from the screen on your device interrupts the production of melatonin in the body. SCL Health also suggests that being on your device makes it more difficult to wake up the next day. Most importantly, it’s best to not sleep with your cell phone in your bed.
Get into a good read
After you’ve put away any stimulating devices such as the tablet, cell phone and television, try reading a good book. Reading is known as an effective stress reducer. Use a reading light to avoid getting out of bed to turn off the master light. Eventually, the words on the page will blurr and you will fall asleep.
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