The stress, distractions, and worries of modern life have made it increasingly difficult for many to get decent rest, so here are the top tips for getting a good night’s sleep.
Aiming for a peaceful sleep is on the top priority of a lot of people because it’s widely recognized how important a good night of z’s really is, impacting all kinds of things like:
- Cognitive performance
When something is as essential as sleeping, you shouldn’t let it deteriorate, especially when just changing a few habits can increase the quality of your rest.
Get the rest you deserve with the top tips for getting a good night’s sleep, using natural, comfortable aids for better rest:
Natural supplements and diet
Some natural supplements can be beneficial for getting a better night’s sleep, like chamomile or you can even look up weed shops near me since natural remedies can have soothing effects that could help you get the rest you need.
Eating a healthy natural meal will also aid in creating better sleep habits, fresh food, veggies, and fruits have nutrients and vitamins that keep your body in balance and make it easier for you to get to bed.
Here three examples of some foods that could help you sleep better:
- Almonds, natural sources of melatonin, the hormone responsible for regulating sleep.
- Kiwi, has serotonin, a chemical produced by the brain that also helps regulate sleep.
- Turkey has something called amino acid tryptophan, which can increase the natural production of melatonin.
Over processed food has extra chemicals, sugars, and other stimulants that the body needs to work harder to process and break down, which is why they make it harder for you to fall asleep.
Many experts also recommend keeping meals before bedtime light and small, and at least 30 min ahead of laying down, this way the body can start to digest and be finished by the time you need to go to sleep.
Keep off screens
Everyone is connected all the time, the massification of screens from phones to TV has real effects on the brain, the body, and of course the quality of sleep you might get.
While you may need to be on at all times during the day to meet with work responsibilities or entertainment, the night time should preferably be screen-free at least 2 hours before heading to bed.
Two hours may seem like a lot at first, but if you take it on as a challenge, you can begin to decrease your before-bed screen time in incremental steps.
Consider these activities instead of screen time ahead of bedtime:
- Reading a book
- Family time
- Board games
- Time in nature
- Listening or playing music
There are also alternatives to help you deal with the adverse effects of screen time during the day, it’s important to remember that while they are a useful tool, it can also be detrimental to users’ health if it goes unchecked.
Move your body
Routinely exercising is good for every aspect of your health, and that includes sleep because of the release of energy and endorphins achieved by physical activity.
There are however some guidelines that can help you figure out how to exercise to get a better night’s sleep like giving yourself time to cool down after your workout or what’s best to eat for your workouts, here are some of the top exercises for sleep:
- Yoga: there are movement series created for the sole purpose of helping people sleep.
- Tai Chi: is a balancing discipline that can help you get better rest.
- Cardio or weights: you will need a longer cool downtime, but it will still have benefits for your sleep.
Getting your body to move is going to help it find a need for rest, a better hormonal balance, less stress, and all the regular benefits of working out.
You can also stay still
Another top tip for getting a good night’s sleep is to stay still and meditate.
Meditation is an ancient form of training the consciousness to achieve calmness and relaxation, it can be used for many things from sport to depression treatment to getting better sleep.
It has been gaining popularity all over the world as levels of stress rise because it’s a natural, self-reliant treatment source for a lot of things.
One of the stand out benefits of meditation is that there are many types of meditation techniques to choose from, so you can make it fit your specific needs and personality.
Make it a habit to sleep better
The best way to get a good night’s rest is to turn these healthy tips into habits!