A good night’s sleep improves mood, the formation of long-term memories, and life expectancy, yet a lot of people aren’t sleeping well. The following are five things you can do to get a good night’s sleep.
1. Promoting Internal Peace
One reason people have a hard time sleeping deals with inner turmoil. The good thing is there are supplements you can take that could help promote some peace. The question is which supplement should you take, and it all depends on your specific needs.
Some supplements work better than others, so you may want to consider trying a few to test them out. One option is taking CBD oil which comes in tablets, bath bombs, or CBD softgels in 900mg servings, but there are many more out there. Meditation is also a great way to relax the mind before bedtime. It might be a good idea to talk to a health care professional, or maybe you can talk to an expert in natural health to get a few suggestions to get you moving in the right direction.
2. Shutting off the Lights
Another reason some folks are having a hard time sleeping deals with light. The body has evolved to sense light; this helps it know when to get sleepy. The problem is people use artificial lights to stay up past sunset, and these modern lights could disrupt your body’s ability to get you sleepy and produce melatonin.
This is a calming hormone that helps you get drowsy. What you want to do is turn off lights as the sun goes down. Be sure to turn off electronics too. If you must stay up a bit longer, use a dimmer so that your body can still get sleepy. You can also use blue light blocking glasses to ensure that the light doesn’t affect you so much. If you need to sleep in the morning because your schedule demands it, then make sure you invest in blackout curtains.
3. Manipulating Temperature to Sleep
Melatonin production is also affected by the room’s temperature. Most people like to sleep in a cozy bed with a cozy blanket, but the reality is this may not be helping you sleep. It seems that the body prepares you for a good night’s sleep if you sleep in a slightly cool room.
Each person will be comfortable with a certain temperature, but ideally, you want to be a bit under room temperature. Prepare your room for about an hour or so before you have to go to sleep, and allow yourself to get used to the temperature change. This doesn’t mean you have to be freezing, just comfortably cool.
4. Addressing the Issue With Sound
Noise pollution can disturb you in more ways than one. Yes, it can make it hard to sleep, but it can also make it hard to concentrate or simply be in a good mood. The good thing is you can do something about noise pollution to help you sleep better in addition to all the other benefits of reducing noise pollution.
An effective way of reducing noise pollution is to simply purchase a white noise machine. This device should help drown out other disturbing sounds whenever you need it to get a good night’s sleep. You can also invest in noise-canceling wall panels that’ll make you sleep more peacefully and work more comfortably the next morning.
5. What You Should Eat or Drink
Sometimes, the reason the body feels so awake at night is that you might have eaten or drunk something that gives you energy. The most obvious offender would have to be coffee, but many products contain caffeine.
You don’t want to take anything with caffeine because it makes you feel more alert than you need to be. Stay away from coffee, ice cream with caffeine, frozen yogurt with caffeine, sodas, energy drinks, or anything else that has caffeine in it. The good thing is some foods help you get sleepy like plain yogurt, honey, and even calming teas, such as chamomile tea as an example.
These are just some things you could try to get a better night’s sleep. It doesn’t take too much effort to make these changes, which means you could be on your way to a restful night in no time.