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11 Scientifically Proven Ways To Help You Sleep Better

12th December , 2019

One of the most important aspects of our well-being is getting a good night’s rest. Besides our physical and mental well-being, sleep also plays a major role in our growth, mood, vitality, performance and metabolism. Getting your beauty sleep sets the foundation for a happier frame of mind. Having said that, the quality of your sleep is as important as the quantity. Even if you’ve had 8 hours of sleep but the quality of your sleep wasn’t good, you won’t reap the benefits. So it’s essential that you try your best to unwind every night with no distractions.

It would be nice if we were all “morning people”. However, research shows that almost a third of us drag ourselves out of bed each morning because we’re lacking good-quality sleep, which makes us lethargic and lazy as soon as we hop out of bed.

When you wake up tired, it’s not just your morning that gets affected. This habit sets the tone for the rest of your day as well. You tend to feel less productive and less focused. It also makes your hunger hormones go haywire and you often end up snacking on unhealthy food choices. So if you hit a wall late in the afternoon, you’re more likely to grab a candy bar or a bag of salty snacks that is only going to mess with your appetite and health. Not to forget the chances of you feeling cranky and irritated throughout the day are high.

So why not invest in getting your beauty sleep so you can make the most of each day? A good night’s sleep will inevitably change your mood the next morning and have you feeling like the best version of yourself. If you’re still not convinced, here are 11 tips offered by sleep experts that are backed by science.

1. Make your room dark and cozy.

When it comes to sleeping, light is not your friend. Why is this? Because the sleep hormone, Melatonin, that occurs naturally in our body is controlled by light exposure. This is the hormone that helps regulate your sleep-wake cycle. So when it’s dark, your brain secretes more melatonin making you sleepy. However, with modern day aspects, the production of melatonin in your body might decrease and possibly shift your circadian rhythm leading you to lose a good night’s rest.

2. Choose a mattress that’s best for for you

The Secret of a Good Rest, Magniflex

Sleeping on the right kind of mattress and pillows is essential to ensure you’re not causing harm to your body when asleep. When choosing a mattress, it is essential you choose one that ensures correct positioning of the spinal column and all body limbs when sleeping. An orthopedic mattress, for example, is ideal for those who prefer a firm orthopaedic support but a more responsive sleeping surface. In addition to providing comfort, a good mattress ensures you have a healthy resting period without too much rigidity or pressure on your body.

3. The right kind of pillow is important

The Secret of a Good Rest, Magniflex

Other than your mattress, pay close attention to the kind of pillow you’re using. Your sleeping position can determine the type of pillow you should be sleeping on ideally. If you’re a side sleeper, your pillow should support your neck, head, ear and shoulder. If you sleep on your back, consider investing in a thinner pillow to limit stress on the neck. Another great option to ensure you get your beauty sleep is to invest in an orthomassage pillow. It’s a pillow that offers a revitalizing massage to your neck, face and head while providing support. It also activates blood circulation to your upper body thanks to the small pyramid-shaped protrusions at the centre of the pillow.

4. Soothing music helps calm you

Rather than scrolling through social media or watching TV, listen to a meditation podcast or put on some soothing music. Listening to classical music is shown to lower your blood pressure, calming your body signalling it to unwind and get ready for bed. There are multiple sleep podcasts available that will help your mind and body relax.

5. Limit your caffeine intake

What you do during the day majorly impacts how you’ll sleep at night. If you’re someone who fills your days with cups of coffee, tea or soda, you can be rest assured your body is going to stay up trying to digest these food items, which in turn won’t let you sleep peacefully. So consider limiting your caffeine intake to 1 or 2 cups per day, get in some type of physical activity and skip sugary foods. All these factors add to sleeplessness or bad quality sleep.

6. Expose yourself to natural light

 

The Secret of a Good Rest, Magniflex

A very essential component to a healthy body and mind is starting your day right. And early morning sunlight is known to be a natural healing component that can awaken you physically and mentally. It also helps to keep your body on a healthy sleep-wake cycle. Having said that, be mindful to take in only early morning sunlight instead of later in the day. You could opt for a quick walk or run to soak in all the Vitamin D.

7. Ramp down technology use towards the end of the day

The Secret of a Good Rest, Magniflex

The blue light emitted by laptops, phones and TVs signal your brain that it is still daytime and hence keeps your body awake. So limiting the use of laptops, phones and TVs at night or on your bed tells your brain that the day is coming to an end and it’s time to sleep. It is also the right time to forget about the day’s events and focus on the present. Spend a few moments to observe your surroundings, your breathing technique and how you’re feeling.

8. Try some gentle yoga poses before bedtime

The Secret of a Good Rest, Magniflex

After a long day of running around or sitting at a desk for 9 hours, trying some gentle restorative yoga poses really helps relax your muscles and removes soreness from them. It also helps elongate muscles making your body more flexible. In addition, you can opt to do some deep breathing exercises to help your body focus on calming down.

9. Shower before getting into bed

While it is good to start your day with a shower, a quick warm shower or bath a couple of hours before bed is shown to relax muscle tension and lower our heart rate. It also helps with blood circulation and de-stresses you preparing you for bedtime.

10. Read a book

Not a kindle, not an iPad but a legit hardcover or paperback book really helps destress your mind. Ideally, a story with a series of descriptive narrations is known to engross the reader helping them forget about their day. However, if you’re not into stories, any kind of book helps. The idea is to take time out to focus on something other than work, social media or technological devices.

11. Start a journal

Practicing writing a gratitude journal can have a positive impact on your daily life. Not only does it help you review all the things you should be thankful for throughout the day, it also helps with lowering anxiety and depression by ensuring you focus on the good things in life. This ensures you set up the right sleeping conditions for good quality sleep.

While these are just a few tips on how you can achieve better quality sleep, please note that trying to unwind your body requires daily practice and a rigid night time routine. Everything from the type of mattress you choose to your day time activities has a major impact on how you sleep. So ensure you spend some time reflecting on your day and try to unwind once you’re in bed.

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