To feel good during the day, you need a quality night’s sleep. However, it is not always possible to fall asleep quickly and wake up sleeping in the morning. Every person has experienced insomnia or troubles falling asleep at least once in his life – this terrible feeling when you want to sleep, but can not fall asleep, and when you do fall asleep, you wake up several times a night. Sleepless nights result in fatigue which can lead to poor concentration and the ability to learn, forgetfulness, poor skin, lack of sex drive, and your ability to function as you!
Your lifestyle, behaviours during the day, family responsibilities, what you eat and drink, the medications or supplements you take, and how you choose to spend your evenings, especially before bedtime can significantly impact your sleep. If your day-to-day schedule includes constant work stress, challenging situations, or illnesses, it’s only natural that quality sleep is sometimes elusive.
Luckily, creating a bedtime routine of healthy habits is one of the smartest things that you can do for your wellness. Even a few slight adjustments can help to address the factors that prevent you from sleeping and enhance your ability to fall asleep faster. If you are struggling to fall asleep and stay asleep or want to improve your sleep quality, try following these sleep practices. Keep reading this article for inspiration to make a perfect bedtime routine of your own, so you wake up feeling fresh and well-rested to be ready for the next day.
Stay On Schedule
Going to bed and waking up at the same time each day of the week is crucial for regulating your body’s internal clock. Staying on schedule also means that the quality of your sleep will be better with time. While weekends full of social events and evening activities can be tricky, but if you keep it consistent, the daily ritual can pay off in major sleep dividends.
A good idea to set the alarm or notification on your phone and stick to the schedule to go to sleep at a time. It’s easy to forget about the clock while making household duties or watching another episode of your favourite show. Therefore make sure to set a nighttime alarm that will work as a reminder to unplug and start your bedtime ritual.
Pay Attention To What You Eat & Drink
Be mindful of when and what you drink and eat before bedtime. Eating late meals, drinking coffee, sugary drinks, and alcohol, or going to bed on an empty stomach can be working against you and your proper sleep.
Try to limit your eating window for two to three hours before bedtime to improve your metabolism and sleep quality. In case you feel hungry at night, try healthier and light food options like a banana, oatmeal, yoghurt, or nuts to enhance your melatonin levels before bed.
Regular exercise is a vital component of great physical and mental health. Working out also helps to combat sleepless nights is by tiring yourself out during the day. Join the gym, include workout session, go for a jog, or just find 30 min in your day to perform a high intensity hit a workout. The joy you feel when the couch to 5Km, actually works is as beneficial as the sleep induced due to physical fatigue. The next morning you wake up clear-eyed and ready to go (if your muscles aren’t aching!).
Include Spiritual Practice
It’s a good idea to go to bed with a clear and calm mind, which allows for your body to rest and relax, eventually falling into a peaceful sleep. There are apps about mindfulness and calming chants you can find; otherwise, a lot is available online. Yoga suggests various poses that will encourage a good night’s sleep. Admittedly some feel more comfortable trying on your bed at night alone. However, if you can encourage your partner to do it with you then frequently there is a bit of humour and relaxation before shut-eye. Some yoga poses can be confusing and challenging so don’t expect to look like the professionals on your first try, you’ll get there eventually, and a bonus is that they’re good for your flexibility!
Practise A Relaxing Bedtime Ritual
Start your evening ritual by making your room peaceful and conducive to sleep. Often this means keeping it comfortable, quiet, cool, and dark with the help of room-darkening shades, earplugs, a fan, and, of course, comfy mattress and pillows.
Also, practising the same calming activities each time before bedtime such as reading a book, taking a long soak in a bath, or listening to calming music will signal your body that it’s time to settle down and might promote better sleep. However, avoid watching TV and using light-emitting screens like a laptop, tablet, or smartphone before hitting the hay, as those activities can stimulate your brain to stay awake, making it more challenging to fall asleep.
A relaxing bedtime routine conducted away from bright lights might help to get sound and deep sleep, separate your sleep time from activities that can trigger excitement, stress, or anxiety and make it harder to fall or remain asleep.
Try Out Aromatherapy
Aromatherapy is a type of alternative medicine that involves the use of the beneficial properties of essential oils to help in the treatment of minor and even more severe ailments, as well as to enhance relaxation and mental acuity. Buying the right type of oil is essential to realise the full benefits of aromatherapy. It, by the way, not only restores vitality, uplifts, and relaxes, but also adjusts to the right direction.
Most people prefer to use essential oils such as lavender, grapefruit, clary sage, bergamot, and ylang-ylang. What’s more, CBD can be a potent complement to aromatherapy session due to potential CBD oil benefits and healing properties. Using CBD oil can help to boost your health and wellness, relax, calm noisy thoughts, relieve pain, stress, and anxiety before sleep.
Oils can be formed in different parts of plants: roots, stems, flowers, etc. Each plant has its aroma and unique, inherent only to its properties. For aromatherapy, essential oils are used in inhalations, compresses, massages, or baths.
The impact of oils on the body is through the respiratory system, the skin, and mucous membranes. Pillows and sachets with herbs in a canvas bag are typical. They are useful and can be used in the mood. The bad thing is that these herbs, weathered rather quickly, lose their valuable properties, and the bag can absorb the dust settling on it, which can also cause allergies.