To achieve a fantastic, fruitful day, proper sleep is crucial. Conversely, a night of inadequate rest often leads to a negative attitude, missed exercise, and reduced performance at work. The choice between the two is quite clear, but obtaining that desirable night of rest is not always straightforward.
With distractions abounding, work keeping us up late, worrisome thoughts interrupting our sleep, and social media beckoning, falling asleep at our intended time (and staying asleep) can seem nearly impossible.
Surprisingly, obtaining good sleep demands effort. Here are some pivotal sleep-related practices you should incorporate into your daily routine to better prepare yourself for improved rest and more productive days.
The Ideal Bed and Linens
Primarily, the cornerstone of your sleep quality must be sturdy, or else you’re fighting a losing battle. This cornerstone, naturally, is your bed. A discomforting bed does no favors when it comes to attaining good sleep.
Ensure that you invest in a quality bed, a top-notch mattress, plush, deluxe linens, and pillows that provide perfect comfort. You can even enhance your sleep experience by exploring various sizes of weighted blankets for an additional aid.
A Solid Sleep Timetable
Establishing a schedule is one of the most challenging aspects, yet it is a crucial step. Going to bed and waking up at consistent times every day (even on weekends) is vital for conditioning your body to sleep better.
Your mind will become accustomed to being awake (and asleep) for specific durations, enabling it to naturally prepare for rest as your bedtime approaches each evening. This habit will also facilitate waking up in the mornings when your alarm rudely reminds you that it’s already Monday.
A Vigorous Workout
To sleep well, we need to exhaust ourselves. Although our bodies carry out numerous activities daily, even lounging on the couch requires us to sleep at night.
Nonetheless, being physically active during the day ensures that your body is fatigued and primed for sleep each night. Visit the gym (preferably not too close to bedtime) and break a sweat during the day. If you lack a gym membership, consider going for a run or engaging in an intense home workout.
Thoughtfully Planned Meal Timing
Your digestion can also influence your sleep, and going to bed with a heavy, large meal in your stomach might hinder falling asleep and lead to discomfort from issues like heartburn.
Strategically schedule your meals around your desired bedtime – some health experts suggest having your final meal approximately 3 hours before sleep. For instance, if you aim to sleep at 9 PM, aim to finish your last meal around 6 PM to allow for digestion before bedtime.
Reduced Evening Device Usage
Browsing your phone close to bedtime can have various adverse effects. The blue light impedes your brain from relaxing, and the stimulation is far from helpful when trying to drift off to sleep.
Try to minimize screen time in the evenings, or better yet, commit to completely powering down your devices at least an hour before sleep. Instead of watching TV or perusing social media before bed, engage in light yoga or meditation, spend quiet moments with loved ones, or indulge in a good book to set a tranquil mood for sleep.
A Soothing Shower
A warm shower before bedtime is an excellent way to unwind and regulate your body temperature for improved sleep. It assists in preventing discomfort from feeling too hot or too cold during the night, thus minimizing hours of restlessness.
Showering also offers a refreshing conclusion to a long day, fostering relaxation and disconnection from the outside world before sleep.
Your Optimal Bedtime Ritual
Each individual has a unique routine that suits them best and encompasses various activities. Your regimen might involve meditation, tidying up, reading, journaling, praying, stretching, pampering, or planning for the upcoming day.
Whatever you opt to do, ensure it aids in decluttering your mind and relaxing your body to facilitate the most restful night’s sleep.
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