We’ve all experienced times when we’ve found it hard to sleep. Sometimes, we know what’s disturbing us and try to fix it. We do this in the hope it’ll only last for a few nights. If not, then it may be time to look at what’s disturbing our natural sleep patterns. If this sounds like you, then read on because this article will provide some ways to make your sleeping time better.
These have been around for a while but are gaining increasing popularity amongst the general population due to their availability. These differ from normal blankets as they have little beads sewn into individual pockets, much like a patchwork quilt.
This type of method allows the weight to be evenly distributed to stimulate pressure points on your body. When this happens, it sends signals to your nervous system, inducing a state of calmness, click here to find out more. These types of blankets are used to manage anxiety or sensory-related issues and can also help you fall asleep more quickly. Additionally, weighted blankets can also help produce serotonin, which in turn produces melatonin. This can also help towards getting you a good night’s sleep.
It’s important to establish a regular bedtime. By doing this, you’re letting your body and brain know it’s time to relax and go to sleep.
This involves going to bed at the same time every day. With adults roughly needing between 6 – 9 hours of sleep every night, it may take a while for you to know how many hours you need. If you have to be up at a certain time, perhaps for work or the school run, you can work backwards. This way you’ll eventually know how much sleep you actually require.
It’s also important to try to wake up at the same time every day because this can disrupt your routine just as much as going to bed at different times.
Regular Bedtime Routine
Having a regular bedtime is good, however, if you go straight to bed at a certain time without being mentally or even physically ready, you can end up tossing and turning. Therefore, find ways that’ll help you unwind and relax.
This could begin with doing some stretches or yoga before you have a bath. After which, you may want to read or listen to music for a while before you finally go to sleep.
During this time, you want to start relaxing your mind and preparing for a peaceful sleep. You won’t achieve this if you’re playing computer games or on social media, so consider a no internet rule after a certain time. The world won’t stop without you, so you can afford to withdraw from all the platforms you’re on.
Where you sleep is more than where you lay your head for the night. Your bedroom must be a calming environment for you to relax. Your bed needs to have a comfortable mattress, without which you will never have a peaceful night. You also need to ensure your pillows and blankets are appropriate for the seasons. Being too hot or cold will affect your sleep.
Whilst it’s not always possible for us to afford the furniture we need to keep all our belongings in, we can keep our room clean and tidy. By doing this, it’ll make it easier to sleep in your bedroom and will also help if you suffer from any allergies.
Light, calming colors or patterns that aren’t too busy will also aid in your relaxation. Having different lighting will also help volumes. Using the main light is great if you’re busy or doing something, but before bed, nothing screams calm than the subdued light of a lamp or two dotted about your room.
Aside from electronics and the internet, other stimulants you should avoid is caffeine and alcohol. OK, we don’t expect you to stop enjoying these beverages, just perhaps limit alcohol to one hour before bed and caffeine at noon.
There are some excellent decaffeinated and non-alcoholic drinks available, as an alternative after these times. It’s alright to go crazy and ignore these times when you haven’t got commitments requiring you to get up early the next day but think about the consequence of being sleep-deprived when the next day is full-on.
Some people go in the other direction and focus on things that are known to aid relaxation and better sleep, such as cannabis products like Delta 9o.
Problems sleeping requires your immediate attention, especially if it’s prolonged. Sleep deprivation can not only impact you mentally but physically as well. It can also cause health issues. No one wants to go to bed after a long day and not be able to sleep, so if this is you, consider applying some of our suggestions to your bedtime routine. You never know, you may find yourself sleeping better than ever before.