Most of us know our bodies require seven to eight hours of sleep each night to function properly. And time to relax and unwind is essential to getting enough rest; so take the time to indulge in self-care activities in order to support your wellbeing and benefit from better sleep. For example, you could book a trip to a spa, such as Bella Medspa, for some much needed relaxation. Regular self-care, and time to relax before bed, helps us to sleep better at night.
The problem is though, is that often life gets in the way; whether stressed about paying the bills, deciding whether or not to buy that home among Austin real estate, or simply because we end up binge-watching shows on Netflix. No matter what the reason you’re struggling, there are many good reasons to try to sleep better. While an occasional lack of sleep isn’t going to cause much more harm than feeling groggy the next day, if it happens on a regular basis, it can lead to everything from anxiety and depression to heart disease, a higher risk of developing type 2 diabetes, memory problems, and even weight gain. So try one or more of these easy ways to sleep better at night to support your good health and well-being…
Turn Off Electronics and Block Out all Lights
Science has shown that in multiple studies, including research by the Mayo Clinic, that if you use electronics just before going to bed, it could be hurting precious sleep time. Light exposure from laptops, tablets, and smartphones, as well as tiny lights on DVD players, TVs, and other electronics, can interfere with the hormone responsible for controlling our body’s natural sleep-wake cycle, melatonin. That’s why it’s a must to turn off all electronics at least 60 minutes before bedtime and ensure that your bedroom is totally dark. If you can’t block out all light, consider wearing an eye mask.
Listen to Calming Music
Listening to calm, relaxing music can help you fall asleep and even improve the length and quality of your shuteye as it lowers blood pressure and heart rate. Try classic tunes like Bach and Mozart, or meditative music specifically meant to help you sleep – either can slow your brain waves, putting you into a state of calm that makes it easier to get that much-needed rest.
If you aren’t sleeping in an environment that has a total lack of noise, using earplugs is a cheap way to get better sleep. Little noises, inside or out, may wake the brain enough to affect sleep cycles, even if they don’t wake you up completely. Earplugs can block everything from the hum of your refrigerator to traffic outside.
Sip Herbal Tea Just Before Bed
Sipping herbal tea just before going to sleep can be an important part of a healthy bedtime routine. The act itself is naturally calming, but you can take the effect up a notch or two by choosing teas like lemon balm, lavender, and chamomile. Chamomile not only provides powerful antioxidants that can reduce inflammation while decreasing the risk of illness, disease, and cell damage, but it’s also one of the best known herbal teas for inducing calm and a better night’s sleep.
Using essential oils can encourage a good night of shuteye too. Lavender essential oil is one of the best – simply place a few drops onto your pillow or add it to some tissue and then place the tissue under your pillow. Essential oil diffusers work great too – all you need to do is add water and a few drops of the oil and let the aroma lull you to sleep. Other essential oils like sandalwood and clary sage also encourage better rest. When you diffuse oils, you’ll breathe them throughout the night which increases the odds of falling asleep faster as well as staying asleep.
*This is a collaborative post
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