We all know how important a good night’s sleep is, but sometimes it’s easier said than done. However, you can do a few key things to ensure you get the most out of your slumber. Follow these tips, and you’ll be well on getting the best sleep of your life!
Relax
It is important to be calm before bed so you can sleep well. To do this, you can take a shower, do yoga exercises, or get a massage. One way to relieve stress is to take a contrast shower, starting with cold water and then quickly to switch to hot water. It will help you relax your muscles and mind.
Make sure your sleeping environment is dark, quiet, and cool
To sleep well, it is important to have a dark, quiet, and cool room. It means that you should close the curtains or blinds to block out any light. You should also use earplugs or white noise to block out any noise. And lastly, you should set the temperature of your room to cool, around 65 degrees Fahrenheit.
Cool down
Your brain and hormones should sleep in a cool room under a warm blanket than in a hot room with only one sheet. According to doctors, the optimal temperature for bedrooms is 17-20 degrees Celsius. If you’re cold, put on some pajamas. In the hot season, it is better to use an air conditioner set to a weak mode than to open a window. Any draft feels like fresh air, even if it isn’t rich in oxygen.
Get rid of all electronics from your bedroom
It means no TV, laptop, or phone in your bedroom. The light from screens can make it harder to sleep, and the distraction of electronics can keep you from falling asleep. If you must have a TV in your room, ensure it is turned off at least 30 minutes before bed.
Find your pose
It is necessary to have a good oxygen supply to the lungs during sleep. It depends on what we sleep on and in what position. The main enemies are a high pillow and the wrong mattress. A high pillow can partially pinch the windpipe, and a sagging or too-soft mattress prevents the body from relaxing during sleep. In addition, your posture can make it harder to sleep. Try sleeping on your back to ensure you have a good night’s sleep. You can use a pillow or not, whichever is more comfortable for you. Sleep experts say it is also good to sleep in a well-ventilated room with curtains to block light. They also recommend sleeping on a moderately hard mattress and orthopedic, if possible.
