Do you receive a restful night’s sleep regularly? You’re not alone if you don’t feel rested when you get up in the morning. Over one-third of Americans, according to the Centers for Disease Control and Prevention (CDC), do not get enough sleep daily. Sleep deprivation has become such a widespread problem that it is now considered a public health crisis.
Sleep deprivation has a lower quality of life, lower productivity, automobile accidents, and higher mortality. The negative consequences of a lack of sleep on our health have been established several times. You are entitled to a nice night’s sleep. The following are some of the most effective methods for getting a restful night’s sleep that will leave you feeling fresh and ready to work.
An Epsom Salt Bath Before Bed
Epsom salt, which is mostly composed of magnesium and sulfur, has a wide range of applications. Epsom salt has a very calming impact on the body when broken down in warm water. Before bed, soak in an Epsom salt bath to prepare your body and mind for the restful night’s sleep you deserve. An Epsom salt bath works on the assumption that magnesium and sulfur absorb into the skin and directly affect the body.
Magnesium has been nicknamed “nature’s Valium” because of its ability to calm the nervous system, relax muscles, reduce tension, improve sleep, and flush toxins, among other things. Sulfur is a well-known antioxidant that aids in the removal of pollutants from the body. Sulfur has also been shown to lessen inflammation in studies.
Set a Sleep Schedule
Determining a sleep schedule and sticking to it is one of the finest things you can do to achieve a restful night’s sleep. Setting a consistent sleep routine can assist significantly since an uneven sleep schedule can put your body and mind completely out of sync. Choose a time to go to bed and a time to wake up each day, and stick to it like clockwork. Life will get compromised, and you will need to make modifications on occasion, but trying your best to stick to the sleep pattern you establish for yourself will make a significant difference in how you feel when you get up each morning.
The timing of the sun and light are automatically tuned to your body’s internal clock. Dim your lights in the evening, especially for the hour or two before you go to bed. Open your blinds or curtains in the first morning to let the light in. If possible, take your morning coffee or tea outside.
Make sure you get up on time each morning when you arrange your sleep routine. This includes ignoring your phone’s or the alarm clock’s favorite snooze button. Did you know that pushing the snooze button and drifting asleep for 10 minutes before being jolted awake might make you feel even more tired? While the first few days may be challenging, your body should quickly adjust to the point where you wake up feeling refreshed before your alarm goes off.
Keep Electronic Devices Out of the Bedroom
The majority of us are guilty of sleeping with our devices. According to the National Sleep Foundation, about 90% of Americans use some form of electronic gadget in the hour leading up to bedtime. However, did you realize that technology is one of the most significant sleep disruptors on the planet? If you sleep with your phone, tablet, or laptop, you’re probably not getting a decent night’s sleep.
According to research, our connection with the night has evolved as technology has advanced. Surfing the internet, binge-watching Netflix, skimming through social media status updates, reading e-books, and playing video games before bed is all commonplace in our modern, technology-driven lives. With more sorts of devices in use, it becomes increasingly difficult to fall and remain asleep.
Your sleep is undoubtedly being harmed if you’re sending a text, then rapidly checking your email while surfing Netflix or YouTube for anything to watch before sending another short text. Technology has become an unavoidable material of our daily life. It’s easy to fall into the trap, especially now that it’s become so commonplace.
Avoid Caffeine, Alcohol, and Nicotine
Caffeine, alcohol, and nicotine might prevent you from sleeping well. The presence of caffeine is self-evident. It’s a strong stimulant, and ingesting it later in the day might make it difficult to fall asleep at night. It’s simple to understand how caffeine might ruin your chances of getting a good night’s sleep when you realize that it inhibits sleep-inducing hormones and boosts adrenaline.
Alcohol isn’t as noticeable. Many individuals believe that drinking alcohol helps them sleep better, but this is not the case. Drinking alcohol disrupts sleep cycles by reducing Rapid Eye Movement (REM) sleep, which is the most psychologically restorative kind of sleep.
There’s also nicotine to consider. Nicotine is a stimulant. Thus many smokers enjoy a cigarette before bed to relax. It raises your heart rate and mental alertness, making you feel awake even while you’re attempting to sleep. According to research, smokers spend less time in deep sleep and more time in light sleep than nonsmokers. Cigarette smokers are also four times more frequent than nonsmokers to report feeling unrested following a night’s sleep.
Drink a Relaxing, Herbal Bedtime Tea
If you’re considering using a sleeping drug to help you get the rest you require, reconsider. Sleeping drugs may assist in the short term, but they come with a slew of severe side effects and aren’t effective long term. They may knock you out, but they don’t provide any of the therapeutic advantages of sleep.
Instead of choosing sleeping medications, try a cup of soothing herbal bedtime tea. Nature provides practically everything we want for a restful night’s sleep. There are several teas on the market that are expressly meant to help you sleep. One of the most common reasons people consume CBD is to help them sleep (ourselves included). According to a Consumer Reports poll, around 10% of Americans who tried CBD said it helped them sleep…and the majority of them believed it worked.
Create a Soothing Sleep Environment
Another thing that might assist you in getting a restful night’s sleep is establishing a relaxing sleeping space. When you realize that we spend around one-third of our lives sleeping, we spend more time in our bedrooms than anyplace else in our life. One of the finest techniques for having a restful night’s sleep is to create a relaxing sleep environment. A calm, quiet sleeping atmosphere will lull you into a restful slumber. Consider the following suggestions to help you establish your relaxing sleeping environment.
Make Sure Your Room is as Dark as Possible
We’re biologically predisposed to sleep in the dark. If outside light is an issue, you might want to consider blackout curtains, using a sleep mask, and keeping all gadgets out of the bedroom. Even the tiniest quantity of light (such as that emitted by your phone or digital clock) might cause you to lose sleep. A restful night’s sleep can be aided by sleeping in a dark room.
Keep Your Room Cool
Cooler body temperatures signal to your brain that it’s time to sleep, causing melatonin levels to rise. A lower bedroom temperature assists your body in maintaining a consistent temperature throughout the night, reducing night sweats and restlessness. Sleeping in a colder atmosphere might help you fall asleep faster, resulting in a more peaceful night’s Sleep.
Consider Indoor Air Quality
The air in our home can be 2 to 5 times more contaminated than the air outside. According to the Harvard School of Public Health and Brigham and Women’s Hospital, poor indoor air quality is connected to sleep apnea, a sleep condition in which breathing repeatedly stops and resumes.
Consider the indoor air quality of your bedroom if you truly want to enjoy a restful night’s sleep. By far, the most expensive option for improving the air quality in the bedroom is an air purifier. Investing in air-purifying plants is a less expensive (and more attractive) option to enhance your room’s air quality.
Keep Your Bedroom Clean and Tidy
Keep in mind that we spend more time in our bedrooms than anywhere else. One of the simplest methods to help you obtain a good night’s sleep is transforming your bedroom into a sleeping paradise. Clearing clutter, staying on top of laundry, and keeping your bedroom neat are all methods to create an ideal bedroom atmosphere that motivates you to wake up refreshed and ready to face the day.
Rest Well and Wake Rejuvenated
We hope that these tips for a restful night’s sleep will be as beneficial to you and your family as they have been to ours. Getting enough sleep is critical, and waking up feeling refreshed may have a huge impact on your life. For any guidance about CBD products and buying them, please contact Saha Self Care. We will be always there for you.