A good night’s sleep is sometimes all you need to get your energy levels out of the red zone. Getting enough quality sleep throughout your life is essential for your health. In fact, sleep is so important for your well-being that Amnesty International marked sleep deprivation as a form of torture.
To reach the optimal amount of sleep, you should aim to get around 8 hours of shut-eye per night. Sounds easy, right? What happens when you simply cannot shut your eyes and it is already 3 a.m. and your alarm clock is set to 7 a.m.? Or when you wake up every two or three hours?
There are some ways to fall asleep easier and to sleep better.
Know What to Avoid:
Some things are simply bad for your sleep. Remember when your parents forbade you to eat candies before bedtime? Well, that ban still stands. Also, steer away from caffeine (found in coffee, cola, chocolate and some pain relievers…).
Though it is true that a glass of beer (or any other alcohol) will help you fall asleep faster, it will also work as a stimulant a few hours later and increase the number of awakenings and decrease the overall amount of sleep. Do not eat heavy meals before sleep.
Find Your Peace:
When you go to bed, when everything is quiet and peaceful, your thoughts seem to be the loudest. All of your plans, worries and fears gather together in a single mission to sabotage you. In such moments it would be helpful to find your inner peace so you could shut your eyes and get the necessary rest.
According to many studies, mindfulness meditation focused on breathing can help people who have trouble sleeping. So, before going to bed, take a moment to relax. Choose a calming focus (a sound, your breath, positive word) and let go and relax. Keeping stress at bay on a daily basis will also help you. If you cannot achieve it by yourself, try counseling at a spiritual retreat.
Adapt Your Bedroom:
Your bedroom should be a sleep-inducing environment – dark, quiet and cool. First, you will need to minimize the outside noise. Do that with earplugs or relaxing music. Use heavy curtains to reduce the amount of light or block it with an eye mask. The temperature should be comfortably cool and your bedroom as comfortable as it can be.
Do not go to bed right after a set of stressful and exhausting activities. Instead, take some time to do something to help you ease the transition between wake time and sleep time. Read a few pages of a book, or take a warm bubbly bath. Pour a few drops of lavender oil into your bath and let lavender essential oil permeate the air before going to bed and you will sleep more soundly and wake up more energized, as research shows.
Use Tricks and Hacks:
Sometimes no routine helps and you simply need some trick to help you sleep faster. Keep a “worry journal” by your bed and write down whatever is bugging you. Once you unwind, it will be easier to relax.
You can also try to visualize some ideal, calm and sleep-inducing place. Relaxing the muscles throughout the body (progressive muscle relaxation) can help you fall asleep faster, improve sleep quality and reduce fatigue. Have a cup of caffeine-free herbal tea before going to bed or take a calming evening walk. If you are sharing a bed with your partner, cuddle up – it can be more effective than sleeping pills!
As you sleep, your body restores and repairs itself to provide sufficient amount of energy for all the challenges ahead of you. Do your best to enable it the optimal conditions for quality sleep and it will pay you back tenfold.
Sophia Smith is Australian based fashion, beauty and lifestyle blogger. She is also very passionate about organic beauty products and healthy lifestyle. Sophia writes mostly in beauty related topics, mainly through blogs and articles. She is regular contributor at High Style Life on topics related to beauty and fashion.