Blog: The Healthiest Way to a Healthy You
by PaisleyH

The Best Ways To Prepare for a Good Night's Sleep

Millions of people have sleep issues, whether it's having trouble falling asleep, staying asleep or getting enough deep, restful sleep.

Date:   11/1/2021 6:59:05 PM   ( 9 mon ) ... viewed 110 times

Millions of people have sleep issues, whether it's having trouble falling asleep, staying asleep or getting enough deep, restful sleep. Sleep is something no one can live without; it's vital to your health and general wellbeing. You must not only get enough sleep, but it needs to be quality. All of your body's systems rely on sleep to rest, restore and rejuvenate you for the following day. Here are a few tips for consistently getting a better night's sleep.

Avoid Eating Heavy Meals

Eat your last full meal at least three hours before bedtime. Eating a heavy meal before bed can cause problems such as heartburn and acid reflux. If you need a snack, keep it on the lighter and healthier side, such as a banana before bed. This way, you won't get hungry during the night and feel better in the morning.

Avoid the Blue Light of Electronic Screens

Electronic screens emit blue light, which actually works against your body's natural habit of becoming sleepy in the evenings. This light signals your body to wake up, acting similar to sunlight throwing off your circadian rhythm and melatonin production. Avoid screens at least an hour before you need to fall asleep. Some screens have blue light filters, so if you have to be on your phone or computer right before bed, having it on a blue light filter can help.

Dim the Lights

Dim the lights in your bedroom a while before you need to fall asleep. This will signal to your body that it's getting time to start winding down. 

Write Down Your Thoughts

Journaling can help let go of what is bothering you until you can do something about it. After all, most problems can't be solved right before bed, so there's no reason to think about them until you can do something about it. Write what's bothering you and what could be a solution. Also, write down when you'll revisit the problem to realistically work on solving it.

Take a Hot Bath

To be most effective, stay in the hot water for at least 20 minutes. Make sure you're out at least an hour before you need to go to bed.

Read a Book

Reading an enjoyable book before bed can help you fall asleep easier. Reading for pleasure is relaxing and can help you ease into sleep. In addition to blue light filters on electronic devices, you can find reading glasses and book lights that help avoid the type of light that will keep you awake. Remember to avoid the blue light if you're reading on a tablet or any bright lights to read a traditional book. 

Avoid Drinking Alcohol

Although you may think that it could be helpful to drink alcohol before bed, instead of helping you sleep better, it can do the opposite. It will probably help you fall asleep at first, but you won't stay asleep. Alcohol begins working as a stimulant a while after you consume it. This will make you restless and unable to get the quality, deep sleep that you need. Avoid drinking alcohol at least three hours before bed. Do you have a party list philippines?

Avoid Consuming Caffeine

Avoid consuming caffeine at least four hours before bedtime. Caffeine comes in many forms, not just coffee. Watch out for tea, soda, chocolate and other foods and drinks. 

Do Something Boring

Distracting yourself by thinking about something monotonous and uninteresting can help you fall asleep. It can help you turn off your mind to troublesome thoughts and drift to sleep. 

Practice Breathing Exercises

Breathing exercises can help put you in a state of relaxation before you go to bed. This can help, especially if you're worried about something or stressed. Relax and close your eyes. Simply focus on breathing slowly and try to calm your mind of all thoughts. It will take some practice, but you'll find it very helpful as a nightly practice.

Begin today preparing for the best sleep you've experienced in a while. Some or all of these tips can start helping as soon as tonight.

 

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