It is essential for all of us to make sure that we are getting adequate rest. The body needs time to rejuvenate itself before the rigours of everyday life take hold again. However, many people have trouble sleeping well due to various reasons. Some adults may be struggling with insomnia while children may not want to go to bed because they are afraid of the dark or uneasy in their beds. For all these reasons and more, here is a list of activities that may help you get better sleep every night:
1. Develop a bedtime ritual
One of the most important things to do before going to bed at night is to develop a set routine beforehand. Try to do the same things in the same order every night to set your mind at ease. For example, you can start by taking a shower, brushing your teeth and having a light snack before going to bed.
2. Don’t drink caffeine after 6 pm
A lot of people are guilty of drinking coffee throughout the day since it is known to have stimulant properties. However, you have to take note that the effects of caffeine remain in your system for a lot longer than originally thought. As such, you should avoid drinking caffeinated beverages after 6 pm.
3. Don’t eat big meals at night
Eating too much food during dinner time can cause problems when it is time to sleep. Your body will be busy digesting your food instead of relaxing and getting ready for a good night’s sleep.
4. Turn off your electronics at least 1 hour before bedtime
In today’s high-tech world, there are a number of gadgets that we use on a regular basis. One of the most common examples is personal computers, which are found in almost every household nowadays. However, computers and other electronic gadgets emit blue light that can interfere with your sleep hormones. It is best to avoid them before bedtime.
5. Listen to soothing music
If you find yourself unable to fall asleep at night due to the lack of a decent lullaby, then you should try listening to soothing music. You can either play soft instrumental songs on your stereo or buy some calming CDs that may help you relax and unwind after a long day at work.
6. Take an Epsom salt bath
Epsom salts are known for their wonderful medicinal properties and they can also help you relax and get better sleep. Pour ½ cup of Epsom salt in a warm bathtub filled with water and soak in it for at least 20 minutes before getting out.
7. Perform some light stretches
Light exercises can actually help you fall asleep faster by increasing your body temperature slightly before going to bed. In order to perform these exercises, simply stretch your arms and legs to the point of slight discomfort before going off to sleep.
8. Keep a journal beside your bed
Sometimes you have problems sleeping at night due to certain things that are on your mind. If this is the case with you, it may be beneficial if you kept a journal beside your bed so that you could write your concerns down for later. This way, you will have fewer things to worry about tomorrow.
9. Do some deep breathing exercises
Deep breathing could be one of the simplest methods to relax at night because it allows you to breathe in all the stress and tension that has built up during the day. Start by sitting on your bed with your back straight and your hands placed on your knees. Breathe in slowly through your nose before slowly exhaling all the air from your lungs. Do this for a few minutes until you feel more relaxed.
10. Get a massage
A lot of people have trouble sleeping at night because of their aching muscles. If you are one of them, it may be a good idea to ask your partner to give you a massage before going to bed. This way, all the kinks and knots in your muscles will be smoothened out and you won’t have any more problems falling asleep after that.
Whatever it is that you decide to do before bedtime, make sure that the activity is relaxing and not stimulating in nature because this could interfere with your sleep.
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Peace Nero is a writer and blogger who loves to explore different topics of self-development. She shares her personal experiences in order to help people discover their true purpose in life.