Developing sleep hygiene, regular habits that are conducive to sleep, is incredibly important to your health as an adult. And although it seems unfair that sometimes sleep doesn’t just come naturally, getting good sleep requires using some products or aids to help you along. If you're someone who has trouble sleeping, it's likely that you've already given tons of products a try.
Dozing off easily isn't for everyone but there are aids out there that can assist with getting your head to the pillow without too much trouble. Instead of trying every sleep cure in the book all at once, consider these options if you find yourself tossing and turning through the night.
There are several ways to upgrade your bedroom. Primary focus should be on your bedding accessories - your mattress, pillows, bedsheets, comforter, bed protector (if any), and of course your bed! There are various types of mattresses along with bed protectors available based on your comfort and requirements. One should choose the right mattress. If you are a person suffering from severe back pain or neck pain, you should choose a mattress that can help you ease the pain. Use the right pillow for support. If your room is small, consider using a foldable mattress. Use neat and clean bedsheets. Cotton is the best fabric as it enhances breathability.Try Meditation Or Hot Bath
If it’s difficult to wind down before bed, racing thoughts make it even harder for some people. If you’ve tried everything but still haven’t found an effective solution, meditation may help. But meditating can be hard if you do it alone. There are many resources available to help make the process easier and more relaxed like meditation apps which offer guided meditations, sleep stories, and relaxation exercises.
An Epsom salt bath is one of the most time-tested and inexpensive remedies for insomnia and helps people who suffer from bouts of insomnia get a good night's sleep.
Light is one of the primary offenders preventing us from getting a good night’s sleep these days. From too much screen time to the over-exposure to artificial light in our homes, excess light can trick our brain into thinking it’s still daytime. But this could have serious consequences on your body. In fact, circadian rhythm sleep-wake disorders can alter our body’s internal clock and cause insomnia as well as other problems. Use a soothing, comforting lighting that encourages relaxation and gradually dims to let you go asleep without being disturbed.Use of Sleep Trackers
In our busy lives, many of us find it difficult to find time for relaxation and resting both physically and mentally after a long work day. However, having a good sleep cycle ensures that we re-energise ourselves from the daily stresses of life and helps reduce stress overall. As such, many people are beginning to invest in "smart" bedding or other high tech home gadgets, like sleep trackers which not only monitor the sleeping patterns (such as heart rate) using technology like accelerometers but will also indicate where you should fall asleep.Use of Sleep Scents
While scents alone aren't necessarily enough to get you to sleep, there are certain scents that can create a soothing and comforting environment to help achieve a healthy and stress-free lifestyle. Take advantage of scent therapy (often referred to as aromatherapy) and essential oils and you'll soon reap the benefits! For example, lavender is known for its calming properties which come in particularly useful when it’s time for bedtime. Its calming aroma will soon have you relaxing and drifting off into dreamland. Other healing properties of various essential oils such as eucalyptus oil also makes these products beneficial not just for your overall health but your overall peace-of-mind too!Sleep Masks
If the light coming in through your windows keeps you up at night, then you might have considered adopting blackout curtains to make sure you sleep deeply all night long without being disturbed by pesky rays of sunlight. Although these curtains are great for blocking out whatever sources may be keeping you awake when it's time to bed, sleep masks are the absolute most effective thing available in the market for naturally letting you doze off more comfortably.
Why do you need Good Sleep?
For people to be at their best, they must have a proper amount of sleep each night to keep stress levels down and maintain good energy levels throughout the day. When we don't get enough sleep it can affect our decision making, alertness and even moods as well as leading to us feeling stressed out. In fact, some studies show that those who suffer from insufficient sleep tend to take more risks or otherwise feel unable to deal with stressful situations.
It should also be noted that there are studies that show people can develop a tolerance for chronic sleep deprivation. They'll even state they're getting enough sleep but will remain unaware of their own deficiencies due to less sleep feeling normal to them. This being linked to higher rates of disease and conditions like obesity, diabetes, high blood pressure, heart disease, stroke, poor mental health, and shortened lifespan is another reason why effort should be placed on obtaining optimal sleeping patterns daily.
Adults who aren't getting enough sleep each night can implement some positive lifestyle and sleep habits in order to log the needed seven to nine hours. They can take on simple activities like exercising, or walking instead of taking the car for short errands, limiting or cutting out screen time (television, computer, phone) an hour before bedtime and establishing a breathing ritual which can include deep breathing exercises, meditation or yoga.
To conclude, sleep is an essential function which allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. This can impair your abilities to concentrate, think clearly, and process memories. There are many ways to get better quality rest without spending money on equipment or medicines. Making necessary lifestyle changes and monitoring their effects on the way to go!