How To Prep For A Good Night’s Sleep

How many times have you struggled to get a good night’s sleep for a big day ahead, and failed miserably?  Well, you’re not the only one! A good healthy sleep is essential to ensure that you are energised and performing well the next day. Getting a good night’s sleep might be hard and unpredictable, but there are a few things you can do to create a better head-space that can allow you to get comfortable sleep! Here are some tips that you can use:

1. Relax Your Body

This is the ultimate stress detox that will soothe and relax your nerves, muscles and mind after the tiring day. The effects of a hot bath or shower is more psychological than simply physical cleansing. Even standing a few minutes under hot running water can make you feel refreshed and clear-headed. Just try to avoid taking showers after your meals, as they affect digestion. Besides showering, you can use a few basic simple yoga poses to stretch yourself before bed or to stretch out cramped muscles. One should also avoid heavy exercises right before bed. 

2. Create The Perfect Room Environment

Your bedroom has to be cozy in order for you to fall asleep comfortably. It is recommended that your room temperature should be cool – around 20 celsius – and without any light or sound. You may want to consider getting ear plugs, eyeshades, white noise machines and even blackout curtains – whatever suits your preferences. Moreover, you cannot forget the comfort of your mattress and pillow which should be supportive. Mattresses shouldn’t be so old that they lose their comfort, and pillows should add colour and cosines to the room, while being soft and comfortable. Using humidifiers or scented candles can also add to the cosier and relaxed atmosphere that is ideal for sleeping.

3. Turn Off Your Devices

Phones and tablets can be really distracting at night when you’re trying your hardest to fall asleep. A slight “ting” of notifications from your phone can startle your relaxed body. Many phones do have a system built in that enables phones to block petty notifications during a certain time while you are sleeping. If your phone does not provide this facility, you can download applications on the store that provide the same service. Preferably, turn off your devices an hour or two before bed, so that your body has time to sink into a relaxed mode.

4. Relax Your Mind

It’s not only your physical body that is exhausted after a day’s work but it also your mind, which needs to de-stress before bed or it might cause sleep disruptions. Many people engage in small easy activities that help calm their mind, like reading a book, doing some yoga stretches, writing in your journal or just even engaging in happy thoughts. For people who have trouble getting their mind to stop thinking, it is recommended they listen to calming music as they drift off to sleep. This kind of music is either just light instrumentals or just sounds of nature like the waves crashing on the beach. Having a cup of herbal tea or warm milk right before bed, is also known to help sleep better. Once you have achieved to calm and relax your mind, it will be easier to fall asleep.

5. Light Exposure

Natural consumption is essential during the day, as it affects your brain, body and hormones, telling the body when it’s time to sleep and helping it stay awake during the day. Natural sunlight can help keep your circadian rhythm healthy, which improves daytime energy and nighttime sleep quality and duration. However, nighttime exposure to light can be quite harmful, because bright lights can trigger the brain to not release hormones like melatonin which helps the body relax and go to sleep. Blue light emitted off devices can significantly cause the same effect on the body. You can reduce light exposure after evening by wearing glasses that block out blue light, or downloading apps that reduce light exposure on the screen.

6. Other Things To Be Wary Of

While some may like to take naps during the day to refresh themselves before continuing their day, it is recommended that naps be short and consistent. You need to form a regular sleeping schedule and follow it strictly, adapting your body to a routine that will aid it to fall asleep better and quicker. Dinner should be very light meals of the day, and should be consumed a few hours before your bedtime. Heavy meal consumption at night might cause digestion issues and discomfort at night. Caffeine and cigarettes should also be avoided after evening, permitting the consumption of relaxants only.