Everyone deserves a good sleep
Do you remember having to lay on your bed but not being able to sleep at night? You are all tucked in but it seems that you cannot get yourself to drift off to a night of good sleep. It’s frustrating, we know. You try to keep your eyes shut as tight as possible but nothing seems to work. It’s highly irritating when you just had a rough, long day and all you want is a nice long sleep to relax and to destress but your body seems not to allow you to have it.
Insomniacs are those people who greatly suffer in this scenario and it’s best. What’s worse is that they suffer to this every night of their lives. They thought that having a long and tiring day will do the trick, but no. It only just makes them more exhausted minus the rest that they aim to have. Luckily, there is a cure for this. May it be a medical cure or a natural cure that you can do easily at home!
How to get a good sleep
There are many reasons why a person cannot sleep. It may be stress, environment, jetlag, etc. It is best to ensure first why you are not getting enough sleep so you can have a more successful journey in finding a good sleep. If you still cannot find your way to preventing those and having a good night’s sleep, here are our 5 tips in helping you fall asleep faster and better:
TIP #1: Increase bright lights and decrease blue lights
Of course, this does not go together in a single hour. This is practiced all throughout the day. Our bodies adjust to the light happening in their environment. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. And during the night, it is highly advisable to stay away from blue lights. Blue lights come from the light from your computers and your mobile phones. If you cannot avoid using your phone or the computer before you sleep and aim to have a good sleep, you could follow these suggestions:
- Wear glasses that block blue light
- Download an app to block blue light on your laptop or computer.
- Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
- Stop watching TV and turn off any bright lights 2 hours before heading to bed.
Tip #2: Take a relaxing bath or shower
Having a relaxing bath or shower right before bed is a great way to have a good sleep at night. Studies have shown that a bath or a shower is effective in improving the overall sleep quality of a person, especially for older adults. In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.
On the other hand, if you are not too comfortable with soaking your body for a warm bath, you can simply choose to bathe your feet in hot/warm water to help you have a night of good sleep.
Tip #3: get a comfortable bed, pillow, and mattress
Some people are having trouble sleeping at night because of their uncomfortable bed. They may have a hard mattress, a squeaky and noisy bed, a too firm or too soft pillow. Have you ever wondered why do people sleep better at hotels? It is because they provide the comfiest beds there could ever be.
With a hard bed, people will wake up with a back pain which will traumatize you as you sleep on the same bed. It is highly recommended to purchase a great mattress and pillow set as these are considered as an investment because a good sleep means a better mood and a better set of decisions to be made.
Tip #4: Reduce daytime naps
We are no longer babies that need a lot of afternoon naps. We only deserve a good 6-8 hours of sleep daily and having naps in between might make sleeping during the night time a lot difficult than usual. Sleeping during the day time might confuse your body clock and might confuse which is which. Although power naps are beneficial, it is not suggested to take prolonged day time naps.
If you are having difficulties sleeping at night, you could always try to improve your sleep environment so that you can finally achieve a night of good sleep and wake up to a refreshed and energized you.
Tip #5: don’t consume caffeine late in the day
Caffeine is known to wake you up during the day. That is why coffee is highly recommended to drink early in the morning to energize your body for the whole day. Caffeine is not only found in coffees but also in teas. That is why it is best not to consume these during the day. As we all know people drink coffee to energize their body and that is the last thing we need if we are trying to fall asleep.
If you absolutely miss the taste of coffee or tea, you could always purchase a decaffeinated one. Some even offer good sleep after drinking it. You will now finally be able to get the taste you are craving for and the sleep you are longing for.
Good sleep for a great day ahead
We know how people get in a bad mood when they are not getting enough sleep. And we absolutely do not want that to happen to us, too. We all deserve a good sleep for a great day ahead. After all that we have done for the day, a night of long and relaxing sleep is what we and our body needs. If you are having trouble falling asleep, the tips above might be a great help. And we’ll never know, you might be enjoying a warm bath that makes you more relaxed and helps to improve your mood.