Though sleep is one of the basic and most required human functions, we find ourselves struggling more and more with it in this bustling world.
Our tight schedules and busy lifestyles have limited the possibility of quality sleep.
Here are some hacks to practice deep sleep.
Make Your Surroundings Comforting and Tranquil
While there are a lot of people who can sleep anywhere, making your surroundings peaceful can really encourage good sleep.
Calm surroundings can help you feel a sense of ease and relaxation that is required for sleeping well.
Here are some ways to make your environment calmer:
- Choose a light color wall paint or wallpaper in the bedroom. This will ensure a nice ambient and cooling environment when you want to hit the bed.
- Always close the blinds. Having complete darkness can cause you to automatically close your eyes and relax.
- The temperature of your room plays a big role. Ideally, your room shouldn’t be too hot or too cold and the perfect temperature for good sleep would be between 65-67 Fahrenheit.
Manage Your Diet
Your body is not meant to immediately digest during sleep. So avoid a heavy meal prior to going to bed.
Schedule your meals in such a way that you have at least 2-3 hours between your last meal and sleep.
Additionally, for those of you who survive on caffeine, limiting your overall caffeine intake as well as avoiding it right before bed will also help you sleep better.
Alcohol is also a major reason why people don’t sleep well. Control your alcohol consumption before you go to bed to avoid waking up again and again in the middle of the night to pee or as a result of the effect wearing off.
Choose The Right Bed
Most people overlook the comfort of one’s bed and its related accessories but they can really change the quality of sleep you experience.
You can try different types of mattresses available in the market to suit your comfort.
In fact, people with issues such as back pain can really benefit from choosing the right kind of mattress for themselves and experience better sleep.
Similarly, choosing the right pillow is also an act of self-care to help yourself sleep better.
Take Care Of Your Mental Health
It’s true that peace is needed for sleep. If you often find yourself unable to sleep because of overthinking or other problems in your mind, a good hack is to journal right before you sleep.
It essentially takes the burden off your mind and relaxes your nerves. Sleep can also be a great way to improve your mental health.
If your furry friends comfort you, welcome them into your bed to feel more at ease while trying to go to sleep. You can also hug another pillow to replicate safeness and sleep better.
If you’re experiencing depression or anxiety-induced insomnia, consider seeking therapy to work on better mental health so that you can sleep better.
Spend Your Energy Correctly
Many times people are just not utilizing enough energy for the body to feel the need for rest. Exercise in this regard can prove extremely helpful in improving the quality of sleep and overall mental and physical well-being.
Overworking and exhausting all your energy will also hamper your sleep.
Find a way to balance your lifestyle and consciously make an effort to reserve some energy for good quality sleep.
Seek help
Lastly, a lack of proper or deep sleep can also be associated with some sleep disorders. Some of the most common ones are sleep apnea or narcolepsy.
Sleep apnea causes irregular breathing which results in snoring and fatigue even after significant hours spent sleeping. Sleep apnea may also be caused by a lack of jaw relaxation. Smile Brilliant offers the best night guard options to help you tackle sleep apnea.
Go to your doctor, get a diagnosis and ask them to recommend you the needful.
On the other hand, narcolepsy is a more serious neurological disorder that might require urgent diagnosis and help from a neurologist.
Conclusion
Fixing your sleep pattern or quality takes time. By making it a priority to catch up on sleep. Using the hacks shared above, you will start experiencing better sleep in no time.
