Before answer the question "How to sleep better"? let's talk about the importance of a quality sleep. How often did make up your mind about getting enough sleep and going to bed earlier? How often do you stay late still following the pace of a daytime instead of going to bed? After such activities while reaching the bed you immediately turn off and jump out next morning on the alarm clock ring again. Or, if you’re not falling asleep in time, you may suffer from insomnia and feel broken and sleepy after.
According to social survey this routine seems to be a daily norm to 50-60% of people aged 25-55 who live in large cities. Mainly this group of people is exposed to stress, depression and cardiovascular disease.
Inability to switch off and properly prepare yourself to bed is one of the key factors that negatively affect our health. Lack of the "sleep hormone" melatonin weakens our immune system and reduces the level of vital energy. Poor quality of your sleep as well as insomnia adversely affect on cell renewal ability, muscle recovery and well-being of the whole body.
This vital hormone is produced by our body only in total darkness starting from 20 pm and reaching its peak by 2-3 o'clock in the morning. Since it regulates daily biorhythms, slows down the aging process, positively influences on blood pressure, digestive functions and naturally stops malignant growths - it remains essential for the harmonious functioning of human body. Having enough sleep in total darkness is the best that will help release more melatonin.
So how can you get a better night’s sleep? How to avoid a constant lack of sleep, improve your health, raise your energy level and ensure yourself a full relaxation and quality sleep?
7 steps to sleep better:
1. Watch your time
Try not to miss that "X-hour" by periodically checking your clock. If you feel that you can easily stay late with your certain errands or hobby, you’d better set a bedtime reminder that will let you easily move to 2 step of our list.
* If you understand that cannot accomplish something at once, set the reminder just 15-20 minutes before the bedtime. It will help you to do everything gradually and not to sacrifice that precious minutes of preparing yourself for a sleep.
2. Evening ritual
This is a very useful habit both for adults and children. However there's no one-size-fits-all bedtime routine. Build up your own preparation program that will include essentials like warm bath and teeth brush or include some of your personal preferences.
In a short time you’ll notice that the quality of your sleep has improved, the stress level decreased, and you feel more calm and harmonious even during daytime.
3. Switch off the electronic devices
Turn off your TV, laptop, use a night mode on your phone and take your time on reading a book or spend some time with family, friends or partner. Gadget-free time before sleep will help you to switch from the fast pace daily routine to a peaceful evening mode. By controlling your rhythm and information flows right before the bedtime you can ensure quality and consistent sleep.
4. Taking a warm bath or shower will help you to slow down, reduce pre-sleep anxiety and will make you feel calm and relaxed.
Be aware to keep water temperature just warm, not too hot as it can negatively affect the cardiovascular system.
Take a comfortable position to wind your body down (you can use a hammock for maximum relaxation), close your eyes and imagine that you are in some quiet, safe and calming place for you. It can be even a spacious flowering meadow. Concentrate on how relaxed this place makes you feel. It’s an effective way to take your mind off all your worries and focus on something pleasant instead.
6. Muscle relaxation
It’s an important part of your bedtime routine that can be used immediately after visualization. Take a comfortable and relaxed position in a bed, a hammock or on your sofa, close your eyes and take a few deep breaths. Feel the connection between your body and the surface you're lying on. Slightly start to move with your fingers and toes, realize the boundaries of your body, and feel the air touching your skin. Work your way up to the top of your head. Try to release this tension from your muscles.
Don’t rush and give the process as much time as you need. In a result your body should become heavy and warm. After such a relaxation it will be much more easier to fall asleep.
Use soothing combinations of lavender, orange, ylang-ylang, rose, bergamot, mint and cedar essential oils. If you don’t have an aroma lamp you can always create a pleasant aroma in the apartment by simply mixing a few drops of aroma oil with water and spraying on curtains for example. Soothing scents will have a beneficial effect on your sleep by calming down the nervous system and will provide a pleasant awakening.
We hope these tips will help you to ease stress, improve the quality and duration of your sleep.
Have a good night sleep and easy awakening and be ZEN!