Are you fed up with disturbed sleep? Do you dream about getting your recommended seven hours? It is estimated that 50-70 million Americans have a sleep disorder. And then many others want to sleep better. A night of good sleep does not only give you more energy. Experts claim there are many other benefits to getting your recommended 7-9 hours of sleep a day. Benefits include a lower risk of health problems, such as heart disease. A great night’s sleep may seem impossible, but there are solutions. Here are seven secrets to a good night’s sleep!
Table of Contents
1. Have a Good Sleep Environment
Your bedroom should be a space for sleep. Avoid working or studying in your bedroom during the day. Avoid distractions like television in your room.
Also, have blackout curtains and a temperature of around 65 degrees. An eye mask, earplugs, and essential oil sprays like lavender on your pillow can also help you sleep well.
2. Exercise Regularly
Regularly exercising releases stress and tension, plus it tires out your body. People who exercise even just for a 30-minute session tend to fall asleep faster. You do not have to overdo it, but try exercises like walking or yoga.
3. Cut Down on Caffeine
For coffee lovers out there, it is not the best news. But cutting down on your caffeine intake and not drinking it after lunch can help you have a great night’s sleep. Even drinking caffeine six hours before bed can dramatically decrease sleep quality.
4. Switch off Devices
The blue light on electric devices restricts the production of melatonin. Melatonin helps you fall asleep and wake up.
So turn off all devices (including your phone!) at least an hour before sleep, and have wind-down time. Run a bath, read a book, drink herbal tea, or listen to music to switch off.
5. Try Supplements
Supplements such as sleep gummies can contribute to a good night’s sleep. Sleep gummies include Melatonin and Vitamin D to help you sleep well. Always pick ones for sleep, as they have lower sugar content but still taste nice.
6. Meditate
Try guided meditation or deep breathing before sleep. A simple technique is the 4-7-8 technique. Breathe in for four seconds, hold for seven, then breathe out for eight seconds.
There are many free resources on Youtube. Some people also find binaural beats for good sleep useful.
7. Stick to a Schedule
A good sleep habit is to go to bed at the same time each night and wake up at the same time every day. It can be harder on weekends, but a good sleep schedule helps train your body’s internal clock. You will soon notice your body becomes attuned to the schedule.
Have a Great Night’s Sleep!
Now you know some secrets to a good night’s sleep. Most importantly, do not worry about your sleep cycle. Many people go through times of disturbed sleep.
Try these tips for a great night’s sleep, but if you are still struggling to sleep, see a medical professional.
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