It is estimated that about 70 million people in the United States suffer from some sort of sleep disorder. Anxiety, stress, depression, and lifestyle routine are the leading causes of sleep deprivation.
Sleep is the main part of your overall physical health. When you sleep, the body starts to heal and repair the blood vessels. It allows you to feel recharged and alert, decreases your risk of illnesses, and helps the brain function properly. Other benefits of a good night’s sleep include:
- Strengthened immune system
- Regulated weight
- Improved productivity
- Enhanced memory
- Improved overall daily performance
You can do things to help unwind from the day and ensure a better night’s sleep, which includes sitting quietly in a dim room, making yourself more relaxed, or having a scheduled bedtime. Below are other ways you can unwind for a better night’s sleep.
Minimize the Light and Sound Around You
Light and sound are two major environmental factors that play a role in your sleep routine. When you are in the dark, it allows the brain to produce melatonin. Melatonin is what your body needs to relax and feel sleepy.
Turning off the TV or any electronic devices that may distract you from sleep is important, as well as having a quiet setting to feel comfortable. Try playing relaxation music or sounds or using black-out curtains to block any light coming in from the outside.
Get Yourself Comfortable
Seeing how we spend about one-third of our lives sleeping, it is important to invest in the proper sleeping supplies. This includes bedding, pillows, a fan, and even nightclothes. It is essential to feel relaxed before getting bedtime. Some people make the temperature of the bedroom colder while others drink a warm chamomile tea before bed.
Get Out Of The Bedroom
Finding a calming technique that doesn’t involve being in bed or bedroom can help you sleep better at night. Reading a book, taking a warm bath, or going for a jog can help relax the body and mind and focus on relaxed breathing. People who spend a lot of time in the bedroom or beds tend to have more sleep issues than those out and moving throughout the day.
Manage Your Daily Stress
Stress is the main cause of sleeping problems. It can keep you up all night for days, even months. It can put havoc on your health and put you at risk for many illnesses. Stress can interrupt your sleep and turn into anxiety or depression. If your mind is keeping you up at night, try aromatherapy or meditation before bed.
Keep A Scheduled Routine
Children sleep better when they have a scheduled bedtime; otherwise, they become cranky and overtired. This same theory goes for most adults. Having the same bedtime every night can help your mind and body get ready to rest for the night. Stretching, reading, or writing in a journal can help create a relaxed bedtime routine.
Sleep plays a key role in your overall well-being and it’s recommended that you make sleep a top priority and try to incorporate some of these tips in order to get a better night’s sleep.