Good night's sleep: 10 tips to help you relax

Are you struggling to fall asleep? You are not the only one. With an increasingly hectic lifestyle and constant distractions, a good night’s sleep may seem like a real luxury. However, there are many natural ways to improve the quality of your sleep, which will ensure that a good night's sleep becomes a reality for you. Rested and fresh, you will be ready for everything that the next day brings.

Good night's sleep: 10 tips to help you relax

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In this article, we list the steps and small changes that will noticeably change your sleep. They refer to life habits but also the bedtime routine itself. Our tips are here to help you prepare your mind and body for a good night's sleep in the best way and create a pleasant atmosphere that will allow you to feel better, but also look better.

1. SLEEP AND WAKE UP AT THE SAME TIME

Your body's biorhythm works in harmony with the sunrise and sunset. If you are consistent in your sleeping and waking habits, in the long run, the quality of your sleep will be better. And once you train your body to fall asleep and wake up at a certain time, you will hardly need a watch.

2. REDUCE SLEEP DURING THE DAY

A short nap during the day can be very helpful and help you always be energetic. On the other hand, if you sleep too long during the day, it can negatively affect your sleep during the night. In addition, some research has shown that people are even more sleepy if they sleep for a long time during the day.

3. DO NOT CONSUME FOOD AND DRINKS LATE AT NIGHT

Bedtime meals can greatly affect the quality of sleep. Additionally, the type of food you eat late can play a role in sleep quality. So if you are really hungry in the evening, eat something that you know will not bother you before bed, for example, dairy products or carbohydrates. Also, drink enough fluids so that you do not become dehydrated during the night, but also not too much, so that your sleep is not interrupted due to going to the toilet. Of course, coffee and energy drinks are not recommended in the evening, so avoid them if you want a good night's sleep.

4. REDUCE LIGHT EXPOSURE

During the night, you do not want to be in a room that is not completely dark. If you have a problem with street lights, or the so-called blue light emitted by devices such as phones and computers, try using sleeping masks. Sleeping masks help to completely block the light and give a signal to the brain that it is time to sleep. Additionally, silk sleeping masks are gentle on your skin and protect your eyes. Take them with you when you travel to give yourself a good night’s sleep anywhere, anytime.

5. BEDTIME BATH IS A PREREQUISITE FOR GOOD SLEEP

A warm night bath will relax your senses, allow you to feel better, and help you forget about stress. On the other hand, a sudden change in body temperature will make you sleepy. You can be sure that your sleep will be better. When choosing products for the ideal bath, make sure that they have fragrances that will help you relax and that will have a "spa" effect.

6. SKINCARE ROUTINE

Bedtime skincare may not have a direct impact on your sleep, but the time you take and dedicate to yourself will relax you and help reduce stress. Namely, a few minutes, or half an hour that you dedicate to putting on your favorite face mask and complete routine after a hard day, will help you take a break from stressful situations and prepare for a peaceful and good sleep. As we have already pointed out, just before going to bed, it is not recommended to watch TV or use a laptop and a phone. Therefore, the time you dedicate to the night routine will calm your body and thus prepare it for sleep.

7. SCENTED CANDLE AND PILLOW SCENTS WILL ALLOW YOU TO SLEEP WELL

Scents are known to relax your senses and affect your mood and feelings. Therefore, if after a long day, you find it difficult to relax and fall asleep, try lighting your favorite candle before bed, which will, in addition to the smell, give your room the warmth of light, which is not too strong, which is as we mentioned, better for you before bed. In addition, pillow scents will further contribute to peaceful sleep and help relaxation.

8. RELAX YOUR MIND BEFORE BED

In addition to preparing your body for sleep, it is important to give your mind a signal that it is time to rest. This can be a challenge after a stressful day when you can't "switch off". Therefore, try different rituals such as writing a diary, or a few minutes of meditation to calm your mind. Listening to relaxing music or reading a book can be even more helpful when you want to relax.

9. TURN YOUR BEDROOM INTO A REAL VACATION OASIS AND A GOOD NIGHT’S SLEEP WILL COME

We spend a third of our lives in bed - make that time worthwhile. Factors that affect your sleep are temperature, noise, and light.

The temperature of your room significantly affects your sleep. When it is too hot, it can be very difficult for you to fall asleep. The recommended temperature is around 20 ° C, but of course, it will depend on your preferences and habits. The dark room makes the perfect environment for a good night's sleep, so don't sleep with the TV on and keep the already mentioned blue light from the device to a minimum. 

In addition, remove all devices that will distract you, turn the alarm clock so that you cannot see the time, put the phone away so that it is not within your reach if you want to use it during the night. Also, remember that it is best to remove work, computers, and television from your bedroom, and make your bed a place only for sleep.

10. COMFORT ABOVE ALL

Comfortable mattresses, big-enough beds, silk pillows, and warm beddings are crucial for good night's sleep. Do not spare money when it comes to your bedroom. It will most certainly pay off.

By: Helen B.