While it is reasonable to have trouble sleeping every once in a while, poor quality sleep for long periods will make you grumpy and sluggish and can lead to severe medical conditions as well. Multiple studies show that lack of sleep can increase the risk of heart problems and type-2 diabetes, among others.
If you are experiencing difficulty sleeping or staying asleep through the night, you may want to adopt certain strategies that can help improve sleep quality. From wearing Moisture Wicking Sleepwear to practicing meditation techniques, here are some ways to get a good night’s rest that you may want to consider:
Observe a Sleeping Routine
Make sure to sleep and wake up at the same time every day so that your body will be conditioned to a specific sleep-wake cycle. It will also help if you develop a sleep ritual to send a signal to your body that it is time for bed. You can take a bath, change into your favorite pajamas, and listen to soothing music to help you relax and get ready for sleep.
Create a Relaxing Sleeping Environment
Ensure that your bedroom is free from distractions and comfortable enough to invite sleep. Turn the lights off because darkness sends a signal to your brain to release melatonin, a hormone that helps you sleep.
Note that exposure to any light, such as glare from the television or your handphone, can suppress the secretion of melatonin, thus keeping you awake. Limit, if not altogether avoid, screen time before bedtime so that your mind can be conditioned to sleep.
You should also keep your room cool and quiet. Use air conditioners or fans during summer months and consider using earplugs when necessary to avoid loud noises that can prevent you from sleeping soundly.
Wear Moisture Wicking Sleepwear
Multiple studies show how temperature impacts how well you sleep at night. Essentially, higher temperatures cause sleep disruption and poor sleep quality, while lower temperatures can help you sleep soundly. As such, you should make an effort to keep your body cool.
Apart from creating a cool sleeping environment, you should also pick the right sleepwear that will help regulate temperature, especially if you tend to feel hot when sleeping or when you experience night sweats. While the usual pajamas made of flannel and fleece feel comfortable, these fabrics do a poor job of keeping you fresh and free from perspiration.
Moisture-wicking sleepwear not only keeps sweat away from your skin but for regulating body temperature as well. Sleep attire made from this type of technology will help perspiration to evaporate faster and keep your skin feeling dry and comfy.
Practice Meditation
Stress is one of the primary causes of sleepless nights because it activates hormones that keep you alert regardless of the time. Thinking about bills to pay, issues at the office, and other problems at the end of the day can keep you awake.
Manage your stress by meditating. Sit legs crossed on your bed and close your eyes. Breathe in and breathe out slowly to relax your body. As you breathe deeply, focus on a word that signifies sleep and relaxation like “peace” or “serenity.” Whenever you think of something else, bring your mind back to your “word.”
Practice this technique for at least 5 minutes before going to bed. Focusing on a word that suggests calmness can help deliver your mind from stress.
The pointers mentioned above may be simple, but they can help you sleep better the natural way. Ultimately, you need to make an effort to make your mind and body comfortable so that you can relax and sleep soundly.
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