Now more than ever, people are thinking about their health. But maintaining and improving your well-being means more than just taking vitamin supplements and eating low-carb pasta. Sleep is one of the most essential components of being healthy and people aren’t getting enough of it.
According to the American Sleep Apnea Association, 70 percent of adults in the US don’t get enough sleep at least once every month. It is no surprise that 11 percent of all adults don’t sleep enough at night. With how busy and distracting the world is today, you may need help getting enough sleep.
Here is a 5-step guide on how you can drift off to Dreamland with ease every night.
Going to sleep is just like putting on a play: you need to set up the stage as best as you could. If you haven’t already, change your sheets to something smooth and comfortable. If it’s cold out, make sure you have a thick blanket. If the weather is warm, choose a thin cotton blanket for breathability.
Make sure your mattress is nice and firm. The firmness of your mattress is important in ensuring you don’t wake up sore and have a poor night’s sleep. Mattresses that are too firm can cause or exacerbate lower back pain. On the other hand, mattresses that are too soft can cause your joints to twist during the night. Find a mattress that falls between these two and conforms to your form comfortably.
After a long day at work, whether that’s something physical or just sitting at a desk all day, your muscle and joints deserve some relief. A nice, warm bath may be the key to loosening muscle knots and easing joint pain. Taking a long soak in some warm water will help you go to sleep as soon as you crawl into bed. Aside from a warm soak, you should use soothing aromatic body wash and shampoos. These can help put your mind in a calm place ideal for falling asleep.
After your nice warm bath, whip up a nice soothing drink of your choice. Many kinds of drinks are ideal for such a task. The trick is to make them warm and to ensure they don’t have a high sugar content. One of the most popular beverages for this is chamomile tea. Studies have shown that chamomile tea bestows modest benefits for insomniacs, helping them get some sleep. Lavender-infused teas are also a great choice because of the aromatic benefits of the flower.
Or, if you want something nice and warm that isn’t tea, a cup of hot cocoa or warm oatmilk with just a small dollop of whipped cream could make you drowsy and fall asleep that much quicker.
Sound experience can be just as important in putting you to sleep. Why do you think lullabies are so popular? The type of sounds that can help you rest through the night depends on you, but the key is to keep them low and consistent. If you feel drowsy on rainy days, perhaps a looped soundtrack of the patter of raindrops will work. Other soothing nature sounds include the gentle trickle of a brook, the rustle of wind through long grass or the soft chirrup of crickets.
If these aren’t to your taste, you can use generic white noise or some gentle instrumental music. Some popular and relaxing pieces by classical musicians include “Prelude No. 1” by Bach, “Moonlight Sonata” by Beethoven and “Reverie” by Debussy.
One of the greatest hurdles to getting a good night’s rest is modern society’s dependence on technology. Too many people are now attached to their phones and routinely take their gadgets to bed. When you check your phone before going to bed, you may be affecting your Circadian rhythms. These are essential body functions that help regulate your melatonin and are dependent on light exposure.
Before going into bed, put your phone on vibrate and set it on a nightstand or table outside of arm’s reach. This will reduce the temptation to reach out and check on it as well as help rouse you in the morning because you’ll have to get up to turn off any alarms. Aside from your phone, you should also avoid bringing a laptop to bed for the same reasons.
Sleep is one of the best things in the world and consequently essential in maintaining your health. Ensuring that you have enough of it each night can help revitalize your well-being and let you get through the new year.