It goes without saying that we need some tips to sleep better to function at optimal levels. Many people toss and turn all night, don't feel like getting out of bed in the morning, and drink plenty of coffee to avoid drowsiness during the day. If you're suffering from such rest problems and want to achieve perfect sleep, you need to improve the quality of your sleep. Here are a few top tips on how to get the best sleep tonight and boost your sleep quality.
Sleeping well improves your appearance, brainpower, memory and other vital body functions.
It also reduces your risk of gaining weight, feeling fatigued or developing chronic health conditions.
Both adults and children need 6 or more hours nightly for optimal health. However, just because you're getting the recommended hours of sleep each day does not mean your body is getting the rest it needs.
So how to get the best night sleep without making many crazy changes to your bedtime routine?
Sleep In A Cool, Dark And Quiet Room
A wonderful tip is sleeping with the lights on is one of the major causes of sleep deprivation. When your eyes are exposed to light, neurons are aroused, and this disrupts your rest.
Research has also shown that light exposure before sleep suppresses the production of melatonin - the hormone that controls your sleep and wake cycles.
A reduction in this hormone at night normally leads to varying levels of insomnia.
To avoid sleep disruption due to nighttime exposure to light, always sleep with all the lights off.
This includes the light emitted from electronic devices, so make sure your computer, phone, tablet and other light producing equipment are either turned off or stored outside the bedroom.
Too much heat can also disrupt your sleep quality.
To keep cool, make sure the window is open and ensure the room is well ventilated. If you still find you're too warm after doing this, go to bed wearing lighter clothing and consider investing in a lighter duvet or even sleeping on top of the covers.
Noise is yet another thing that can have a detrimental impact on the quality of your rest.
To minimize the amount of noise in your room, make sure there's nothing in the bedroom that could potentially make noises while you rest. If it's noisy outside your bedroom, try sleeping with earplugs.
Avoid Caffeine In The Evening For Perfect Sleep
As you probably know, coffee is a rich source of caffeine. These chemicals change the brain's chemistry by binding with sleeping inducing receptors known as adenosine to keep you awake.
The stimulating effects of caffeine can wreak havoc, because they take hours to wear off.
Therefore, if you are an avid coffee drinker, you might want to avoid your favorite beverage a few hours before going to bed. Consider my good sleep-calm nerves golden milk.
Get Comfortable Before You Sleep
There are many ways to get comfortable before going to bed, and these can improve the quality of your sleep.
For instance, taking a hot shower raises your core body temperature, and helps improve sleep. Alternatively, having a hot bath can relax your muscles and help you have a soothing night of rest.
Try Essential Oils To Help Get the Best Sleep
Essential oils like cedar wood, roman chamomile, sandalwood, valerian, or lavender oil are all-natural relaxants and can help you have an amazing night's rest. There are many ways to use essential oils to enhance your quality.
If you're having a bath before bed, try putting a few drops of your favorite essential oils from above into the bath, and then allow the aromas to work their magic.
Alternatively, you can add a few drops of these essential oils to a diffuser, place it in your bedroom and let the relaxing scents slowly spread around the room at night.
How To Unwind Before Bed To Get the Best Sleep Tonight?
One final way to maximize your sleep quality is to start unwinding and getting ready for bed a few hours before bed.
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You can do this by disconnecting from the Internet, switching off the TV, and your other electronic devices, and then spending the last few hours of the day doing a relaxing activity like journaling.
Then for the last 30 minutes of the day, stop everything, empty your mind and focus fully on getting ready for bed.
You might also like to read about food and bedtime. So consider reading this article:
My 8 Step Evening Sleep Routine To Reduce Inflammation
Reduce inflammation with this 8-step evening sleep routine 🤍 Want to learn how to get the best night sleep ever? Try this easy bedtime routine to help reduce inflammation for perfect sleep. Check out these easy sleep tips and try them tonight.
1. 🕜 6:00 PM - 7:00 PM: Light Anti-Inflammatory Dinner 🥗
Enjoy a balanced meal rich in anti-inflammatory foods. Great option is grilled salmon (packed full of anti-inflammatory omega-3s) with a side of steamed broccoli, quinoa, & a mixed green salad.
2. 🕜 7:00 PM - 7:30 PM: Gentle Movement
20-minute walk outside or a gentle yoga session focusing on stretches. Gentle movement helps improve circulation & reduce inflammation without stressing the body.
3. 🕜 7:30 PM - 7:45 PM: Herbal Tea Time
Try turmeric and ginger tea with a pinch of black pepper. Turmeric and ginger have potent anti-inflammatory properties, while black pepper enhances the absorption of curcumin (the active ingredient in turmeric).
4. 🕜 7:45 PM - 8:15 PM: Relaxing Bath
Add 1-2 cups of Epsom salts & a few drops of lavender essential oil to the bathwater. Magnesium in Epsom salts helps reduce muscle tension and inflammation, while lavender promotes relaxation.
5. 🕜 8:15 PM - 8:45 PM: Journaling Or Reading
Write about your day, things you're grateful for, & any thoughts or feelings. Journaling helps process emotions and reduce stress, while reading can calm the mind.
6. 🕜 8:45 PM - 9:00 PM: Mindfulness Or Meditation
Follow a guided meditation focusing on relaxation and healing, or practice deep breathing exercises. These practices help reduce stress hormones and promote a state of calm, which is essential for reducing inflammation.
7. 🕜 9:00 PM - 9:15 PM: Prepare For Sleep
Dim the lights, set the room temperature to a comfortable level, and ensure your bedroom is quiet. Dark, cool, and quiet environment signals your body that it's time to sleep.
8. 🕜 9:30 PM - 10:00 PM: Wind Down And Sleep
Lie in bed and relax. Listen to calming music, white noise, or a sleep meditation track.
These activities help you drift into a restful sleep, which is crucial for reducing inflammation.
Let's Discuss How to Get The Best Sleep
If you've been struggling to get a good night's rest, I hope the advice in this article helps enhance your quality.
These 5 tips on how to get the best night's sleep are very simple to implement, but surprisingly effective. So, give them a try today and start enjoying the best sleep of your life. Let me know in the comment section below.
You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
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