5 Things You Can Do To Improve Your Sleep

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Sleep is one of the most important needs of any person. In fact, it’s just as important as having regular exercise and a healthy diet. Whether you are a baby or an adult, you need to sleep. And not just any sleep, but restful, quality sleep.

Studies about sleep have shown that when one does not get proper sleep, it not only results in irritability, but it can also negatively affect your brain function. It can also lead to an increase in the risk of gaining weight and getting diseases like heart disease or high blood pressure.

If you have been having a hard time getting enough shut-eye and want to improve your sleep, here are some tips you can follow to ensure that you get a good night’s rest.

1. Avoid stimulants close to bedtime

Caffeine is one thing you should avoid before bedtime if you are looking to improve your sleep. This may in the form of coffee, alcohol even chocolate. According to the World Sleep Society, you should avoid taking these six hours before you go to sleep. It may seem like such a wide window, especially for those who are so used to it, but if you want to sleep peacefully, it’s best to avoid them. If you cannot seem to let go of coffee, try to have the decaffeinated variety instead.

2. Keep your gadgets away

Whether it’s your cell phone or laptop, it’s best to keep them away from the bedroom. You want to avoid your mind being too busy right before going to bed and that certainly will not happen if you keep looking at your social media page or reading emails from your boss. If you really want to improve your sleep, keep your bedroom for sleep and sex only. (And yes, married couples should sleep in the same bed!)

3. Try to avoid long naps during the day

Some people try to go to sleep early, but it still takes them at least an hour to feel sleepy. It may be because they took irregular naps that last long during the day. There’s nothing wrong with power naps as they can make you feel refreshed and renewed, but long naps can confuse your body clock. Limit your naps to 30 minutes or less if you want to improve your sleep.

4. Do a nighttime routine

Teach your body to transition to sleep by doing relaxing things. You can try breathing and relaxation exercises or perhaps read a book. Some would draw themselves a bath to relax their bodies and prepare it for sleep. You can also try diffusing essential oils like Organic Lavendar or a nighttime blend from Plant Therapy to improve your sleep.

5. Make the bedroom an inviting, relaxing place

One of the best things you can do is to make your bedroom, especially your bed, a place where you can truly relax. Set the temperature just right, and if you are the type that can’t sleep when there is light, you can buy blackout curtains so that you will not get disturbed by the headlights of passing cars or from the streetlight. Most importantly, make your bed inviting and comfortable. A memory foam bed molds to your body shape, making it more comfortable and giving you a peaceful, uninterrupted sleep. If you can’t afford a new mattress, grab a bamboo top mattress pad to add softness and comfort to your mattress so you can improve your sleep! 

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