Are you tired of struggling to fall asleep, stay asleep or wake up refreshed? Today, the sleep-deprived, highly-caffeinated person has become the archetype of the typical urban populace. Sleep is a complex, but vital process, that influences a wide range of mental and physical activities. Therefore, having the right quantity and quantity of sleep is essential to ensure that you are well-equipped to tackle the day ahead. Here are five tips to get you started on your journey to better sleep.
Practice deep-breathing techniques
A busy and worried mind is often the biggest enemy of sleep. From past events to the next day’s to-do list – your brain may be occupied by a wide range of stressors that prevent you from getting some shut-eye. Rather than going straight to bed, it is often helpful to include some guided breathing exercises into your bedtime routine to help you wind down. Deep breathing exercises, involving breathing from the belly rather than the chest, enables the activation of your body’s relaxation response.This lowers your heart rate and blood pressure, thereby reducing stress and helping you relax
Use pleasant aromas
Research indicates that certain scents act as catalysts for better sleep and relaxation. Incorporating these scents into your bedroom through pillow sprays, candles or essential oils can help you unwind from a busy day and sleep well. For instance, lavender has long been known as a relaxing agent, which helps in lowering anxiety and pain. The scents of peppermint and chamomile can help to prevent snoring, while olive oil has been shown to have positive effects on sleep apnea. Choosing a sleep scent that combats your unique sleep problems can ensure that you don’t miss out on your beauty sleep.
Save your bed for sleep
Falling asleep is all about convincing your brain that it is time to rest. While your bed is likely to be the most comfortable spot in your house, using it for different kinds of activities can contribute to sleep difficulties. By reserving your bed for sleep, you are conditioning your brain to associate sleep and rest with your bed. While work-from-home has prompted us to spend most of our day in bed, getting a good night’s sleep often involves ensuring that your sleep space is separate from your work space.
Maintain a Sleep Journal
If you constantly find yourself struggling to sleep, then it might be time to dust off that journal and grab a pen. The first step to sleeping right is to identify the obstacles that stand in your way. A sleep journal can be used to track a range of details surrounding sleep, such as the time at which you went to bed, the number of times you woke up during the night, the amount of caffeine you consumed, how you felt when you woke up in the morning etc. Tracking these details for a few weeks and reviewing them may yield some unexpected results and help you understand your sleep barriers.
Invest in the right products
A peaceful night’s sleep occurs when your body and environment are working in tandem to give you the rest you need. If you struggle with sleep, then it might be the right time to evaluate your sleep needs, and invest in the right products to help satisfy them. For instance, blackout curtains can help completely block light from the outside, and bedroom plants can help soothe anxiety and detoxify your room. Moreover, if you wake up stiff and sore from your current mattress, then it might be time to invest in a new one.A supportive mattress, such as Peps Spine Guard, can help you sleep better and wake up without sore muscles or backaches.
The recipe for a perfect day does not start from the morning, but from the night before. It’s time to bid goodbye to sleepless nights, and say hello to fresh mornings. Prioritising sleep ensures that your body and mind are rejuvenated, enabling you to chase your dreams to the best of your abilities. Try these tips, and witness your groggy mornings magically disappear!