It is important that we get a good night rest. It prepares our body for the tasks ahead in the morning. Getting better sleep will sharpen your attention and keep you alert. Sometimes you may find it difficult to sleep and you wonder how to get the best sleep. Sleeping better at night is possible. Tricks to sleeping better focus on your comfort. These include setting the right atmosphere and sleeping on a comfortable bed. In this article, we will share 10 tips to sleep better.
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10 Tips to sleep better
Eat dinner early
You don’t want to feel stuffed before going to bed after a heavy meal. National Institute of health reported that late-night meals can cause indigestion. This interferes with sleep. Eat dinner at least 3 hours before going to bed.
Avoid caffeine and alcohol
Caffeine is a stimulant that makes us feel alerted by blocking sleep-inducing chemicals in the brain and increase adrenaline production. People will purposefully drink caffeine in order to stay awake. Try not to consume caffeine as it will keep you awake. The consumption of alcohol will make your drowsy and you can fall asleep however you will not receive the good quality sleep you need.
Train your body to sleep. Set a time that you would like to go to bed and always go to sleep at that particular time. For example, if you want to go to sleep at 9 pm every night then set the alarm to 9. Prepare yourself for around 8:30 pm and at 9:00 pm you go to bed.
Dogs barking and blaring sirens can be disturbing. You can use white noise to help you sleep better in a noisy environment. Use headphones and select a soothing sound that you like to hear. It could be gentle rain drops or slow piano music. You can download these from music apps such as iTunes.
Blink several times
Blink fast for a minute and your eyes will get tired. This will allow you to fall asleep. You can also roll your eyes and then blink and you will drift peacefully.
Make sure you have a comfortable mattress and pillows
Invest in the most comfortable mattress that you can afford. It should not be too soft or firm. It all depends on you. The same applies for pillows. Select pillows that you are comfortable with.
Shower before bed
Take a warm shower before going to bed. It reduces your body temperature and you began to feel tired and drowsy. This is because a lower body temperature slows down metabolic processes. You will feel clean and fresh from your bath and sleep comfortably.
Sleep in a cool temperature
After you shower and enter a cool room, your body will start preparing for sleep. If you have an air conditioner then set it to 65 F. It should not be too hot where you toss and turn. If it is too cold then you will find it difficult to sleep. Create a comfortable environment so you can sleep peacefully. Select the right temperature if you have control over it.
As you lie on your bed you can practice deep breathing exercise. You can practice the 4-7-8 breathing exercise. Exhale completely through your mouth. Close your mouth and inhale quietly through your nose and count to four. Hold your breath for a count of seven. Exhale completely through your mouth and simultaneously count to eight.
Massage your forehead
Massage your forehead as you prepare to sleep. You can use a favourite oil if you like.The Chinese incorporate massage techniques to promote sleep. Use both index finger to massage your forehead from the center and then continue outward for times.
It is important to get a good night sleep. Your body need a break in order to function properly. If you have trouble sleeping try these tips.