How to Sleep Better at Night - 6 Easy Tips
We run a marathon called life every day and we don’t need to run another one at night. Falling asleep can be so frustrating and hard. It can be stressful and take hours. We all know how frustrating it is to be tired and unable to fall asleep.
Most nights are okay, once we fall asleep but falling asleep is the challenge. For others, who have no trouble falling asleep, staying asleep is the challenge. Either way, we have a few tips that will make the entire process a little easier.
There are lots of nights what we want is to close our eyes and sleep, but it won’t happen. These are the tips that we’ve compiled from different research and experiment.
The following six tips have already helped 1000s of the people and are practiced every day by countless people for better sleep.
Tip 1: Don’t use electronics the hour before retiring
We all like to stay plugged in and connected via our electronic devices. Smartphones, tablets and laptops are not only accessible, they are portable. In other words, it’s easy to take them to bed. This can make falling asleep pretty difficult because of two reasons.
First, the light and sound from your device can stimulate your brain. Peace and quiet are what you need to fall asleep, not stimulation.
Second, to fall asleep easily, you need to clear your mind. Checking your email quickly or liking a few Facebook or Instagram or Twitter posts will definitely not clear your mind. The best way is to put your phone away at least 2 hour before you prepare to go to bed.
Tip 2: Enjoy a cup of Chamomile tea
Chamomile is an herb that is a member of the daisy family and it contains a flavonoid called chrysin which is known to be a relaxant as well as a sleep-aid.
Drinking a cup of chamomile tea 30 minutes before bedtime can actually have a mild tranquilizer effect and make it easier to relax. A person who is relaxed will sleep much better than one who is tense and stressed.
Tip #3 Keep a schedule every night
Everyone has a body clock. That internal time-keeper tells us when to wake, when to eat, and when to sleep. By keeping that body clock regulated, you will find that you not only function better but you will feel better too.
Going to sleep and waking up at the same general time every day will help that body clock do its job. When your body clock is in tune, you will fall asleep easier and experience a more restful night’s sleep.
Tip 4: Exercise regularly
Regular exercise has so many benefits that it is impossible to list them all. It is widely acknowledged in the medical field that some sort of exercise routine also helps you fall asleep easier and stay asleep.
There are benefits to exercising in the morning or afternoon. Relaxed muscles, alertness and less risk of injury are just a few. For a good night’s sleep, try to avoid working out in the evening especially right before bedtime.
By scheduling your workouts during the day, you can avoid any possibility of hindering your sleep.
Tip 5: Try Massage therapy pillow
Massage at home has become a new norm in today's light-fast environment. For that reason people who prefer massage at home are growing exponentially.
Massage therapy pillow helps to lose muscle knots and relieve tension. It is commonly used by those who have trouble falling asleep and it also helps with relaxation.
A systematic review of 14 studies revealed that the use of massage pillow was effective in improving sleep quality by 35%. Additionally, it showed that just 15-20 minutes of massage at home 3-4 times a week has very positive effects on sleep.
Tip 6: Make your bed every morning
This may seem like an odd tip but it’s definitely worth mentioning. Making your bed every morning will help your bedtime routine be more relaxing. On days when you don’t make your bed, you might get slightly annoyed when you walk into the room at bedtime.
You might have to take the time to straighten the covers and plump the pillows, which is just one more thing to do. Most people said, on days when they do make their bed, upon walking into the bedroom at night, they sort of breathe a sigh of relief. Everything was in order, and the bed was welcoming and neat.
Therefore, making your bed and falling asleep is easier and more pleasant experience.
Study done on more than 1200 people from different state in America found that people are not so successful in stop eating after dinner. When we don’t eat in the evening, we sleep better. It’s easier to fall asleep and we don’t have to prop ourselves up as much. It’s just basically more comfortable to most people. It also may help to drop a few pounds but the most important thing is that it makes us feel better and that’s always a good thing.
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