Getting a good night’s sleep is crucial for people; it can help you control your mood more effectively and give you more energy throughout the day. The problem is many people have trouble sleeping, but the following guide should help with that.
One thing you can do is make sure you wear comfortable clothes to bed. Most people wear clothes when they sleep and they need to be smart about what they wear; the body can’t get comfortable if you’re wearing tight socks that cut into your circulation. You also won’t feel comfortable wearing a bra with padding and wires, so wear a bralette to bed instead. These and other sleepwear choices can have a huge impact on your ability to sleep better.
Darken the Place
The body has developed according to nature. The brain releases a lot of melatonin when it senses there is no sunlight. Melatonin is a neurotransmitter that helps you fall and stay asleep, but the problem is people have artificial lights on throughout the night. Some people leave the lights on outside, and that light comes in through your windows while others have their phones on. All of these things can prevent you from falling asleep and staying asleep. Use blackout curtains, and be sure to turn off the lights.
Think of Coolness
Another thing that affects the production of melatonin is the temperature in your bedroom. Avoid heavy covers and don’t blast your heater because your sleep temperature needs to be a few degrees below comfortable room temperature during the day. This doesn’t mean you need to be freezing, but make sure the room is relatively cool. Use a light cover instead of that heavy one, and be sure to wear breathable clothes, such as silk or linen. The reason you are doing this is that the body has gotten used to feeling slightly cooler when the sun goes away.
Tire Yourself Out
One function that food performs is giving your body a lot of energy. Your body thinks you are going to be using that energy throughout the day. The problem is that most people do not lead an active life. All that energy gets backed up and could end up making it harder to fall asleep when you are finally given that opportunity. What you have to do is make sure you exercise throughout the day. No one is saying you have to run a marathon every day; just make sure you do some kind of physical activity, like walking or a little yoga.
Work on Winding Down
The last thing you want to do at night is something too exciting. The brain loves fun and exciting activities, which could end up making you stay up longer than you need to. You know what time you go to sleep, so make sure you start a winding down process before you go to sleep. Consider meditation, reading a book that is not too exciting, or take a really hot bath. It may even be a good idea to use an oil burner to make your room smell like lavender, which is quite relaxing. Practice winding down until you’ve figured out what helps you feel more relaxed before you go to sleep.
These are just some things you can do to try to sleep better. Talk to your doctor if you have been having trouble sleeping for some time to make sure there is no underlying issue to address.