How to Sleep Through the Night
Some people are fast to fall asleep but find it hard to stay asleep through the night. Others struggle with both. Whichever the case, a sound, restful night's sleep is crucial for your overall well-being. You can only be the best version of yourself if you get enough good-quality sleep. Inadequate sleep can make it difficult to concentrate, cloud your judgment, impact your moods, and reduce your ultimate performance. Note that various factors could affect your sleep quality, but do not lose sleep over them. Here are some valuable sleep tactics to help you sleep better and enjoy a quality life.
Rule Out Possible Health Conditions
If you have experienced trouble sleeping for more than one month, you might be dealing with undiagnosed health conditions. So you must seek medical attention from professionals. Some of the potential medical conditions that might impact your sleep quality include:
- Sleep apnea
- Stress and anxiety
- Restless leg syndrome
- Medications- antidepressants, decongestants, ADHD/ADD stimulants, and more
Take a Warm Cup of Chamomile Tea Before Bedtime
Most people have improved their sleep quality and longevity by drinking a warm cup of chamomile tea just before bed. The chemical composition of chamomile makes it incredibly helpful in lulling you to fall asleep. Apigenin, the primary chemical compound found in the plant extract, is effective in bonding the GABA receptors in the brain, causing drowsiness.
Try Sleep Supplements
If you have a crucial interview, exam, or meeting in the morning, you need all the sleep and rest you can get. After all, you want to wake up refreshed and clear-minded to face your day.
In that case, using sleep supplements from time to time can go a long way. The best ingredients to look for include ginkgo, valerian root, melatonin, glycerine, and 5-HTTP. Note that this should not be a regular solution, as you might become overly dependent, and it will lose its effectiveness.
Focus on Long-term Lifestyle Wellness Habits
Different habits have been found to improve various aspects of your life, including your sleep quality. These include but are not limited to:
- Regular exercising
- Avoid caffeine intake before bed
- Get enough sun during the day
- Avoid eating and drinking too late in the evening
- Avoid evening naps
- Change or wash your bed sheets regularly
- Eat a healthy breakfast every day
Improve Your Sleeping Space
You would be surprised at how simple tweaks could transform your bedroom into an oasis of a good night, restful sleep, and sweet dreams. These could include installing blackout curtains, journaling before bed, keeping off your phone before bedtime, and establishing and sticking to a sleep routine.
Invest in Top-Quality Bedding
Be sure to invest in top-quality bedding for the season for better sleep. Not that your body might respond to seasonal changes. That said, while a thicker, warmer blanket might be perfect for winter, it might be uncomfortable during summer affecting your sleep ability and quality.
Go for Weighted Blankets
Weighted blankets are the perfect solution for a good night's sleep. They are well-designed and manufactured to help you unwind and relax your body in a restful and comforting feeling. In addition, they provide deep-pressure stimulation to encourage sleep and enhance the production of serotonin, a mood-elevating hormone. This improves your sleep effectiveness. Even better, you can change the look of your blanket with different duvet covers.
Better Mattress Equals Better Sleep
What is the one thing you love about sleeping in a hotel? For most of us, it is the idea of crawling into a well-spread, comfortable bed with fluffy pillows and a perfect mattress. Well, imagine this in your bed. Let us get this out of the way. It might be time to give up your current mattress and invest in a better, top-quality option. After all, a new mattress can improve your sleep quality and eliminate body aches.
Nobody likes a restless night. But you do not have to go through that. Instead, try out these valuable sleeping techniques, adopt a healthy lifestyle, and transform your bedroom into a peaceful oasis of good sleep. Then watch your life turn around for the better.