Having a restful night’s sleep is just as important as regular exercise and a healthy diet. Sleep is good for your physical and mental health. That’s why in order to have a healthier life, then quality sleep must be one of the essential ingredients. However, there are still a lot of people who are deprived of restful sleep.
Sleep deprivation is worrying and should not be ignored, as it greatly affects the overall health of the body. There may be a number of reasons why you have trouble sleeping. Anxiety, stress, or family responsibilities are just some of the reasons. Fortunately, there are several methods and remedies to help you get a good night’s sleep and avoid insomnia.
1. Use a comfortable mattress, a quality pillow, and clean bedding.
Using a good quality mattress is essential to make sure you get a good night’s sleep. Also, choosing a suitable pillow that does not tighten your neck is recommended. The spine should have good support during sleep to avoid back pain in the morning when you wake up.
2. Use essential oils
Essential oils provide a soothing and calming sensation to help you sleep better at night. Oils such as lavender and mint are relaxing and give your bedroom a fresher and more appealing scent.
The aromas of essential oils are actually the ones that induce sleep. Your olfactory receptors send relaxing signals to your brain every time you smell a certain perfume, thus helping your body to prepare for a peaceful sleep.
3. Set and follow a sleep schedule
It is recommended that you have a sleep and wake program if you want to get a good night’s sleep. Specialists recommend at least seven hours of sleep each night. It is also recommended that you do not exceed eight hours of sleep per night.
Establishing a certain schedule to wake you up in the morning and following it constantly will help your body get used to the new sleep cycle.
4. Turn off all devices that may disturb your sleep
Refraining from using gadgets such as mobile phones, tablets, and laptops before bed allows you to relax your mind and reduce your radiation exposure. Electronic devices can cause insomnia and other sleep disturbances due to the amount of light they emit. Light stops the normal production of sleep hormones and causes harmful effects on the body.
5. Avoid caffeine or excess food before bed
Eating too much before going to bed will cause great discomfort in the stomach. This discomfort will keep you awake all night. So it’s best to avoid heavy meals before going to bed.
Reducing your caffeine intake during the day will give your body enough time to recover, as it takes a long time for the effects of caffeine to go away and the body to relax.
So the bedroom is your refuge at the end of the day. Try to make it a space that will help you feel relaxed and comfortable so that you have a good sleep.