You can improve your sleep habits if you want to be healthy. Did you know that a lack of sleep can lead to a brain abnormality called Alzheimer’s disease. This is only one reason why sleep is so important. Sleep deprivation can also lead to depression, memory problems, high blood pressure, and an increased risk of developing heart disease or diabetes.
How are you sleeping? Do you get a good night of sleep each and every night?
Because people don’t realize the importance of sleep or how it affects their health, I decided to partner with Bed Guru, an online retailer of beds, to bring awareness to this important topic. We are trying to encourage people to take control of their sleep to make them healthier through the Choose Sleep campaign.
It’s time for you to make a change if you are suffering from sleep deprivation and health problems. Do not let this get you down. Take steps to improve your sleep and be more healthy. These are some things you should consider and steps to take to improve your sleeping habits naturally.
Caffeinated drinks
Are you drinking too many caffeinated beverages like energy drinks, Coke and coffee? Although caffeine can help you get through your day, it is not good for your health. High doses of caffeine can cause anxiety, insomnia, high blood pressure, and nervousness. Reduce your caffeine intake, and try to sleep better.
Ambient for sleeping
You can sleep better at nights naturally if your bedroom is set up in a way that makes you feel more peaceful at night.
Take a look at the mattress to determine if it needs to be replaced. Is it comfortable? Is it supportive enough? Is your mattress causing you to feel achy at night? Is your mattress showing signs of wear? The mattress may need to go for a replacement. It is recommended that your mattress be replaced at least once every 7 to 8 years. This is because it loses much of its original comfort.
Second, ensure that your bedroom is darkened as much as possible after the lights go out. If it is dark, we release the hormone melatonin which relaxes our bodies and helps us drift off. You can invest in quality blackout curtains or blinds if you need them.
Next, make sure your bedroom is comfortable. Your sleep quality will be affected if the temperature is too low. The ideal temperature for a bedroom is between 16-18 degrees Celsius according to The Sleep Council.
Try to reduce and control noise levels. Your bedroom should not be disturbed by irritating or disturbing noises.
Bedtime routine
To get a good night of sleep, it is important to have a routine for bedtime. This will help your body relax and slow down, which will allow you to fall asleep faster and will lead to more sleep.
Consider what you do before going to bed. Are you spending your time scrolling through social media or reading news on your smartphone? You might want to limit your screen time if this is what you do. The blue light from your smartphone suppresses the production of melatonin (the’sleep hormone’).
You can relax by not spending too much time on your phone. For example, you could take a relaxing bath and listen to soothing music. Or, you could enjoy a cup of herbal tea while you read a book or magazine. You could share a massage with your partner or meditate together. You will find something that works for your needs and be closer to getting better sleep every night.
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Natural remedies for better sleeping
It’s possible to find relaxation in the evening, regardless of why, by trying natural remedies.
To help you sleep better, make a cup of chamomile before bed. Herbal supplements like hops, valerian root and passionflower are also available. You might also want to diffuse essential oils that promote sleep such as jasmine, cedarwood and geranium in your bedroom.
Before you go to bed, here are some things to remember
Finally, I wanted to add a few things that you shouldn’t do before going to sleep.
This is a great way to get better sleep at night.
- Read the latest
- watch violent TV
- Have an engaging conversation with a spouse or family member
- exercise
- eat a heavy meal
- engage in demanding mental activities
These activities can negatively affect your sleep so try to avoid them.
Conclusion
You can do many things to improve your sleep quality and relax before bedtime. But the most important thing is to realize that sleep is an integral part of your overall health. Not only does it protect your physical health, but also your mental and emotional health.
Long-term sleep deprivation can raise your risk for certain chronic conditions. It can also affect how you think, respond, work, learn, and get along well with others. Is it time to get back your sleep? You can help yourself to a better night’s sleep by joining me and Bed Guru on our quest to improve your sleep.
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Are you getting enough sleep each night? Or could you do with more? These tips might have been helpful to you.
This article was written in collaboration with Bed Guru
