Tips to Help You Relax and Go to Sleep
Sleep is a blissful experience that everyone has to go through. Without it, our body suffers physically, emotionally, and mentally. It allows our body to rest while also providing us with time to reset and recover our energy and prepare for the following day. However, there are times when falling asleep can get confusing, or at times, staying asleep proves to be a challenge. It doesn’t necessarily mean that you have a sleeping disorder immediately. It may be because your body doesn’t feel relaxed and can’t go to sleep.
Here are tips to help you out:
While there are sources that say napping isn’t right, if you want to get a good sleep at night, it can prove to be helpful. Napping trains your body to regulate how it falls asleep. Keeping naps short is also advised. Power naps are great, especially if they last about 15 – 30 minutes.
This allows you to feel refreshed, relaxed, and feeling alert, but it won’t affect the quality of your sleep at night. The best time to take a nap is during the early afternoon, like after lunch, or at 1 o’clock or 2 p.m.
Expose Yourself to Sunlight
Sunlight naturally stimulates the body. This produces an awakening effect that jolts the body with energy and vigor. Once morning comes, go out and get some sunshine so that your body recognizes the time of the day in which you should be awake. This brings an effect that when there’s sunlight, your body will stay naturally awake while it falls asleep if it’s dark. This fixes your internal body clock for the time of the day.
Take Warm Baths
When you want to relax and get a good night’s sleep, taking a warm bath is an excellent idea. However, it isn’t advisable to take one when you’re just about to sleep. What you should do is take a warm bath an hour or two before you go to bed. This gives your body enough time to cool down, which relaxes your body and helps you fall asleep.
Make Your Bedroom Cooler
Once your body can cool down, you can fall asleep easily and quickly without worry that you will face disturbance while sleeping. You can install an air conditioning unit. You can open a window, use an electric fan or other means so you can feel more refreshing. A comfortable room and a soft bed is an excellent combination if you want to get a good night’s sleep.
It doesn’t mean that you should exercise before bedtime. That’s some bad advice. What you should do, however, is exercise during the day, so you train your body and the different systems of the body until they’re tired. This sends a message to your body that it has to work during the day by releasing endorphins and then get its rest during the night when you’ll be having your good night’s sleep.
This is a given already for a lot of people. Blocking out noise when you’re supposed to sleep is a must if you want to get enough sleep during the night. Adding a little bit of background noise can help in getting you to sleep. One good idea is having a fan as it provides a soft but non-disruptive background noise in your bedroom and also keeps the room cooler. The same goes for an air conditioning unit. Downloading apps or audio can prove to be of great help as well since they help you relax, keep distracting noises out and give you a good night’s sleep with minimal effort.
Tire Out Your Eyes
Though it isn’t advisable to read in the dark or watch TV, they can still help in getting you to sleep if done correctly. If you find yourself unable to sleep or have difficulty in falling back to sleep, reading a book for 15 – 30 minutes can help. Watching TV can also do the same effect as both of them strain the eyes. This brings about a sense of sleepiness brought by using the eyes until they tire out.
Stress is a huge factor when it comes to sleep. It often irks us and tends to dwell on our minds, especially at the end of the day. This causes us to stay up late, depriving us of precious hours of sleep. Effectively managing stress in your life is essential if you want to get a good night’s sleep.
Sleep is a basic human need. So don’t deprive yourself of sleep. Relax and give these tips a try. Who knows? Before you know it, you’ll be snoring in no time.
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