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When deciding to lead a healthy lifestyle, the first thing that comes to mind is usually exercise and healthy eating. Those, without a doubt, contribute to a healthy lifestyle.
However, one underrated component of proper health is adequate sleep. Sleep is a vital function that allows the body to recharge. When well-rested, the brain functions optimally, and the immune system can stave off disease.
As crucial as sleep is, it can be elusive for most people. Luckily, a few tweaks to daily habits can help improve sleep quality. Here are some ways to improve your sleep quality:
Avoid Caffeine, Nicotine, and Alcohol a Few Hours Before Bed
Caffeine is a stimulant that keeps you awake. Taking caffeinated products before your bedtime can reduce your quality of sleep. Avoid caffeinated products like coffee, tea, cola, or chocolate for at least six hours before bedtime.
If you are a smoker, you may want to keep off the puff before bed. While alcohol seems to help bring sleep initially, it could lead to more waking up at night.
And that means poor quality of sleep later in the night. Reduce alcohol consumption and if you must have a glass, try to schedule it earlier in the day.
Create a Sleep-Inducing Environment in Your Bedroom
Your bedroom should encourage you to sleep. Keep it dark and quiet to promote peaceful sleep. Reduce outside noises with earplugs or, better yet, get a white noise appliance. Excessive light exposure can ruin your rest since light is a cue that notifies the brain that it is time to get up.
Get heavy curtains, blackout shades, or an eye mask to block light and prevent it from ruining your rest. Have the temperature cool enough and ensure that the room has proper ventilation.
Quality bedding will help you feel comfortable enough to relax and sleep. Get a high-performance mattress from a reputable mattress store. A quality mattress and pillow provide proper spine support and prevent pains and aches.
Find bed sheets and blankets that are comfortable to the touch. They should allow for a comfortable temperature throughout the night. Also, limiting bedroom activities helps your brains associate the bedroom with sleep.
Have a Pre-Sleep Routine?
Create a bedtime routine. A routine will ease the transition between sleep and wake time and notify your brain that bedtime is near. Do some relaxing activities an hour before bed. Reading a calming book helps to prepare your body for sleep.
Take a bath and try out relaxation exercises like deep breathing and meditation. Also, avoid doing physical and psychological taxing activities before bed.
They could cause the body to release cortisol which makes you more alert. You should also only go to bed when you are tired enough to sleep to avoid the frustration of struggling to fall asleep.
Incorporating calming, pleasant aromas in your bedroom during sleep time will help ease you into sleep. Using essential oils is a natural method to improve sleep quality.
Get essential oils with natural aromas to soothe you and create a relaxing atmosphere in the bedroom. A few drops in your diffuser or steam pot should be enough. You could also massage the essential oils directly on your skin.
Proper sleep hygiene goes a long way towards improved sleep quality. A few changes can do a lot to improve your sleep patterns. If nothing seems to work, consult a sleep doctor for help and appropriate recommendation.