Every night, millions of Americans toss and turn in their beds as they struggle to get to sleep. Bad sleeping habits can wreak havoc on your health and well-being, increasing your risk of developing health issues such as hypertension, diabetes, depression and anxiety, and even heart disease and stroke. But, the good news is that by implementing some simple changes in your daily and nightly routines, you can reverse the damage and enjoy high-quality rest every night. Let’s take a look at some simple steps to a better night’s sleep.
Step No. 1 Check Your Sleep Environment
The average person sleeps for around one-third of their entire life, so it makes sense to ensure that your sleep environment is one that you’re happy to spend that much time in. But, many people are still sleeping in bedrooms that are cluttered and dirty or resting their head on a mattress or pillow that makes them ache in the morning. Making simple improvements to your sleep environment, such as de-cluttering the space and investing in a high-quality, comfortable mattress can make a huge difference to your sleep. Even changing your pillows to one more suited to your sleeping position can help. If you sleep on your side, head over to sidesleeperreviews.com to find the best pillow for you.
Step No. 2 Keep Your Gadgets Out of the Bed
If you take your laptop to bed to fire off some last-minute emails or spend time catching up on social media once you’re tucked in, then you’re not alone. As our gadgets become an increasingly important part of our daily lives, more and more people are using them well into the night. But, the blue light messes with your body’s natural production of melatonin, a hormone that’s produced in the dark to help you drift off to sleep. Instead, stop using your gadgets at least an hour before bed and spend time doing something more relaxing instead, such as taking a luxurious bath with soothing essential oils.
Step No. 3 Eat an Omega-Rich Breakfast
It’s not just what you do at night that will help you sleep better; your habits during the day, particularly when it comes to your diet, can also help or hinder your sleep. Starting your day with a breakfast rich in Omega-3’s will help to lower stress and anxiety during the day, along with helping your body to produce the hormones you need to sleep well at night. Adding chia seeds, walnuts, or flaxseeds to your breakfast is a great way to get your daily dose. Alternatively, start the day with tasty smoked salmon on bagels.
Step No. 4 Use Muscle Relaxation Techniques
Lastly, if you’re struggling to sleep, simple muscle relaxation techniques can help to reduce tension in your body and encourage you to drift off. To do this, systematically tense and relax your muscles for a few seconds each time, starting from your feet all the way up to your shoulders. Try guided muscle relaxation tutorials to get you started.
Photo by Alexandra Gorn