There are many different aspects that can get in the way of a peaceful night’s sleep. Work. Finances. Family matters. However, the significance of quality sleep cannot be overstated. It’s a key element for overall health and wellbeing.
If you have been struggling to catch some all-important z’s, there are ways to transform your sleep experience for the better. Here are five proven tips to achieve a better night’s rest.
Table of Contents
Establish a Sleep Schedule
Firstly, you should pay careful attention to establishing a solid sleep schedule. After all, regularity is essential in achieving restful sleep.
Just remember: stick to your schedule as closely as possible – even on weekends. This consistency reinforces your body’s sleep-wake cycle, helping you fall asleep – and stay asleep – for the night.
Optimize Your Sleep Environment
The environment you sleep in plays a critical role in the quality of your overall rest. Think cool, dark, and quiet. Regarding the latter, what if you cannot keep the noise down for whatever reason? Consider using earplugs, a fan, or even a white noise machine that will block out the distractions.
Of course, that’s only the start when turning your bedroom into a sanctuary for sleep. Perhaps most important is to invest in a comfortable mattress and pillows.
Incorporate CBD Oil
CDB oil, a compound derived from the cannabis plant, has been gaining popularity in recent years as a totally natural remedy for a number of health issues – including sleep disorders. If you’ve been struggling to rest, adding full spectrum CBD oil in particular to your routine can make a big difference.
In general, CBD is known for its calming effects. It can also be beneficial in managing anxiety and stress, which can both interfere with sleep. By taking a moderate dose of CBD oil before bed each night, it can help reduce disturbances and improve your overall sleep quality.
Mindful Use of Technology
No, this isn’t about using specialist technology that can help you sleep – although options are available in that regard. This tip is about being mindful when using electronic devices like smartphones and laptops. The reason is these devices emit blue light, which we know can interfere with the production of melatonin, the sleep hormone.
To combat this issue, practice a digital detox. Turn off these devices at least an hour before your bedtime. You should then replace them with relaxing activities – think taking a warm, soothing bath or reading a good book – to signal to your body that it’s time to wind down.
Pay Attention to Your Diet
Your eating habits play a significant role in how well you sleep, especially in the hours before bedtime. Steer clear of large or heavy meals right before bedtime. Alcohol, caffeine, and nicotine also need to be used with prudence. While alcohol may make you feel drowsy at first, it might cause sleep disruption later in the night. The stimulating effects of caffeine and nicotine often take hours to wear off.
