According to some of the latest peer reviewed scientific studies, sleeping well at night is essential for our overall health and wellbeing. Sleep troubles may trigger various health issues such as cardiovascular diseases, diabetes, and long-term memory problems. Moreover, sleep deprivation could even shorten your normal life expectancy. Here are five of our best tips to help you improve your sleep quality.
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Meditate
Contrary to general belief, many consider that meditation requires many years of practice and a special set of skills. Nevertheless, there some easy to learn medication practices that could help you enjoy a better sleep at night.
You only need a few minutes of meditation a day, just before your bed time. This technique can help you get ready for sleep by lowering your heart rate and by alleviating the stress you’ve accumulated during your day.
Start by breathing deeply through your nose and then exhaling through your mouth. Repeat this for three times. With each breath, imagine that your worries and your stress get out of your system through your mouth, together with the exhaled air. Next, focus on each part of your body, starting from your toes and working your way upwards to the head. Imagine that you “switch” off your body, one part at a time. This basic technique works like a charm, most people falling asleep long before they finish switching off their whole body.
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Take A Hot Bath
At night, our body lowers its core temperature. This process starts about two hours before our bed time. You can artificially raise your temperature by taking a hot bath. Do it about two hours before your bed time. As you get out of the bath, the body temperature will start to gradually decrease, helping your body to relax and setting the stage for falling asleep.
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Have Dinner Earlier
If you have dinner too close to going to sleep, your body won’t relax, as it would still be busy digesting your meal. This could interfere with your sleep. Whenever possible, try to eat your dinner at least three hours before your regular bed time and don’t snack during the evening.
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Use Face Masks To Relax
By taking time to relax before bed time, you help your body to prepare for a deep, restful sleep. A hydrating sheet mask such as this KEEOME one can help you unwind while also keeping your skin hydrated.
This simple change to your bed time routine can help you slow down and get into a sleepy mood just before your bed time. As most sheet masks don’t require washing off after using, you can even apply your mask after getting into bed.
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Create A Daily Routine And Stick To It
In order to help your body understand when to relax and when to stay alert, try to go to bed at the same time every day and to get up at the same time every morning. Stick to this routine even during weekends, even though you could be tempted to sleep in.
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Get Comfortable
Often a mattress can be the culprit for a disturbed sleep. It is recommended that a mattress is replaced every 8-10 years. After this it can lose its support and become uncomfortable. Could your mattress need replacing? Read these Nectar mattresses reviews and find the perfect one for you.
These are a few basic yet effective tips that can help you improve your quality of sleep, and therefore your health and wellbeing.
Read More: How does an Ortho Mattress Contribute to Quality Sleep?
