Everyone deserves a good night’s rest. Sleeping well at night improves stamina, alertness, and productivity. Here are five easy tips to help you sleep better at night: Create a Routine Bedtime, Nightly Ritual, Upgrade Your pillow, Practice Deep Breathing , Avoid Caffeine and more,
Give Yourself a Routine Bedtime
Going to bed at the same time every night may seem juvenile, but it’s the best way to set your body’s biological clock. By maintaining a routine sleeping and waking schedule, your body will learn to wind down when your bedtime approaches, and you’ll be begin to wake up at the same time without needing an alarm. However, your body will only get used to this change if you stick to it, so it’s important to maintain your schedule every day.
Create a Nightly Ritual
Soothing activities such as taking a warm shower, listening to soft music, reading a book, and drinking a warm, uncaffeinated beverage are good ways to signal to your body that it’s time to rest. Your nightly ritual may also include practical preparations, such as setting out clothes, brushing your teeth, or packing your lunch. Beware of too much television or computer time before bed! Some research indicates that an excess of “screen time” directly before bed may affect your brain’s restfulness.
Avoid Caffeine, Nicotine, and Alcohol Before Bed
Caffeine and nicotine are stimulants that take several hours to leave your system, so they can easily interfere with your sleep cycle if you ingest them before bed. Although alcohol may initially make you sleepy, it actually increases the brain’s wakefulness several hours after it is consumed, leading to a fitful night’s sleep.
Upgrade Your Pillowcases
Comfortable surroundings are key to a good night’s sleep. Although mattress quality is important, upgrading your pillowcases is an easy and relatively inexpensive way to ensure a higher level of comfort, and thus a better night’s rest. Investing in an accoutrement as simple as a silk pillowcase can drastically improve sleep quality. A silk pillowcase is comfortable, hypoallergenic and easy to clean, so purchasing one is an excellent and inexpensive way to improve sleep quality.
Practice Deep Breathing
Deep breathing techniques are useful for relaxing the body, releasing endorphins, and lowering heart rate and blood pressure. One simple exercise is to inhale for five seconds, hold for three seconds, and then exhale for five seconds. Repeat this pattern as many times as necessary until you are fully relaxed.