A good night’s sleep is important, not only for your health but for waking up in a good mood with plenty of energy. Sadly, there are many factors like stress, illness, work problems, financial issues, and family responsibilities that can prevent you from enjoying optimum sleep levels.
Sound sleep provides you with increased energy, improved immune and heart health, and a longer life. Overall women get less sleep than men, even if they don’t have children. Sleep-promoting estrogen levels sink during menstruation and permanently after menopause. And the symptoms related to both, like hot flushes, headaches, night sweats, cramps, and headaches, further disrupt sleep patterns.
While there are some factors that fall outside of your control, there are many ways you can maximize your probabilities for a good night’s rest.
Table of Contents
1. Create a Restful Environment
Your bedroom should be cool, quiet, and dark to create the ideal sleep environment. Your mattress should not be too hard or too soft and your bed linen should be lightweight and warm. If your mattress is over 10 years old, change it.
Try one of these mattresses, written about in this Denver mattress review. Use a diffuser to waft the calming aroma of essential oils like lavender through the room to relax your body and promote sleep naturally.
Prepare your mind for sleep with calming activities like a warm bath, relaxing meditation, and a warm drink like chamomile tea. For a better night’s sleep leave a window open, even if it is just a crack, as a better-ventilated room with lower CO2 levels results in a deeper slumber and reduced tiredness the next day.
2. Remove EMFs and Screen Time
Switch off all electricity in the room and remove all electronic devices as they interfere with sleep. If you are in the habit of using digital devices at night, chances are you will lose sleep. The reason is that blue light emitted by digital devices and televisions hinder the production of the hormone melatonin that signals the body that it’s time to switch of and go to sleep. Unplug everything at least an hour before bedtime to improve your sleep.
3. Stick to a Regular Sleep Schedule
establish a routine by going to bed at the same time and as early as possible, and wake up every morning at the same time. Get at least the recommended 8 hours of sleep and stick to your routine as far as possible.
4. Watch Your Diet
Eat your last meal of the day at least two hours before going to bed as a full stomach can keep you awake. Avoid using nicotine, alcohol, or caffeine before going to bed. Not only will it prevent you from falling asleep, it will disrupt your sleep when you wake up dehydrated and need to get a drink of water.
Increase your intake of magnesium and selenium by eating a few nuts at regular intervals during the day. A study has shown that nuts can strengthen the brain frequencies that are associated with sleep, causing a deeper sleep with less tossing and turning.
5. Get Regular Exercise
Include some form of physical activity in your daily routine like yoga or a long walk. Exercise stimulates the healthy flow of blood that removes toxins, making it easier for the body to relax and go to sleep at night.
If you are still struggling to fall asleep or stay asleep, there may be other underlying causes. Know when it is time to consult a doctor to find out if there is some medical reason why you are not getting a good night’s rest.