If you're struggling to get a good night's sleep, then you might be looking for some healthy habits to help you sleep better. Luckily, you can do a few things to improve your sleep quality and quantity. This blog post will explore some of the best healthy habits for better sleep. So read on and find out how you can get the most restful night's sleep ever.
1. Follow A Schedule
2. Establish A Relaxing Bedtime Routine
3. Keep Your Bedroom Dark, Quiet, and Cool
Sleeping in a comfortable environment is key to getting a good night's sleep. To create this environment, consider keeping your bedroom quiet, and cool.
For an optimal sleeping environment, you want your bedroom to be dark. You can achieve that by drawing curtains or blinds to keep out light from the street lamps or moon outside. A dark environment can help your eyes adjust to nighttime and promote melatonin production for better sleep.
If you don’t want to bother with the blinds or it's not convenient for you, using our Sonno Sleep Mask can really help you to relax and switch off from your everyday stresses.
Another big benefit of using a sleep mask is that it obviously blocks the light on demand, but over time you get used to wearing it and whenever you put it on your body knows it's time to go to sleep. So not only it blocks the light but also creates this sort of routine and habit, something you do only when you go to sleep which helps you fall asleep easier too.
Also, Soundproofing your room with heavy drapes, thick carpets or sleeping with comfortable earplugs may also be necessary to minimize noise disrupting your deep sleep.
Finally, ensure that your bedroom temperature is cool by using an air conditioner unit, fan, or open window to keep cool air flowing – this helps lower core body temperature, which supports falling asleep and staying asleep throughout the night.
4. Avoid Caffeine And Alcohol Before Bed
Getting enough quality sleep is essential, particularly when it comes to your physical and mental health. Unfortunately, certain habits, such as drinking caffeine or alcohol right before bed, can disrupt the natural rhythm of your body’s rest cycle. Caffeine, for example, has ingredients that can stay in the body for several hours and make falling asleep difficult. Alcohol can cause you to fall asleep quickly but then wake up frequently in the night due to withdrawals from the sedative effects.
To ensure that you get a good night of uninterrupted sleep, try not to consume caffeine or alcohol close to bedtime. It may be hard at first if either has become part of your routine each evening, but making this necessary change could lead to more consistent restorative sleep.
5. Get Regular Exercise During The Day
If your nightly sleep has been suffering, then getting regular exercise during the day could make a big difference. Regular exercise helps to regulate your body clock, releasing hormones like serotonin and endorphins that make you feel happier and relaxed - both of which help you to sleep better.
Research suggests that just 25 minutes of exercise three times a week can increase your sleep quality. Exercise also tires out your body while increasing its temperature, making it easier for you to drift off once nighttime approaches.
So, there you have it! Getting a good night’s sleep is important for your overall health and well-being. By following a regular sleep schedule, establishing a relaxing bedtime routine, and creating a comfortable sleeping environment, you can help yourself get the rest you need.
Avoiding caffeine and alcohol before bed and getting regular exercise during the day are also helpful in promoting better sleep. If you still find it difficult to fall asleep or stay asleep, practice some relaxation techniques such as deep breathing and progressive muscle relaxation or simply try our Dark & Quiet Bundle to block disturbing light and drastically minimize noises. With these simple tips, you can improve your sleep and feel refreshed and rejuvenated during the day.
Know any other positive habits or tips? Let other readers know. Drop a comment below.