Do you ever struggle with getting a restful night of sleep? Do you sometimes wake up after hours of sleep only to feel like you never slept at all? People all over the world struggle with this issue. If you are one of these people, you know how detrimental a poor night of sleep can be. It has very negative effects on your mood, alertness, and overall health. Even with all the caffeine, sugar, and energy drinks in the world, there’s no way around it; sleep is necessary. If you want to improve your night of sleep, try something a little more helpful than counting sheep. Having a warm beverage, avoiding mobile phone and TV screens before bed, and implementing white noise can make more of an impact than you might expect.
Have a warm drink
Making yourself a cup of herbal tea is a great way to begin your nightly ritual. Change into your comfortable clothing, and relax. The habit alone will begin to get your mind ready for bed. Be sure to choose herbal tea or other caffeine-free drinks. A very popular choice for a pre-bedtime drink is a nice cup of chamomile tea. It has developed a strong reputation over the years for having and therapeutic and relaxing effect. You can even opt for the classic cup of warm milk. The most important thing is that you allow your warm beverage to calm you and put you in the mode for bed.
Turn off the screens
After you’ve made your tea, it’s time to wrap up any business you need to accomplish on your computer or phone. With all that phones are capable of now, people commonly spend lots of time in bed on their phones surfing the internet and interacting on social media. What they might not be aware of is how hurtful that is to a quality night of sleep. The bright light emitted from phones and TV screens increases a person’s alertness and decreases their levels of melatonin, a hormone that reacts to light and regulates your circadian rhythm. If you prefer to have a little mental stimulation before bed, opt for a paper book or other non-electronic activity.
Create a source of white noise
Once it’s actually time for bed, create an environment that is sure to aid your quality of sleep. People often overlook the effect of small disturbances throughout the night. Sounds of traffic, unexpected weather, or outdoor activity can make a person stir without actually waking them. This person wakes up in the morning believing that they had a full night of rest, when in reality their sleep cycles were being interrupted all night. A great way to avoid this problem is by installing an indoor wall fountain in your bedroom. The white noise created by the soothing sounds of the steadily flowing water will mitigate unwanted noise and create a consistent environment for your sleep. You’ll be amazed after just one night of sleep.
Don’t allow poor nights of sleep to affect your daily life. It is not worth the daily struggles, cups of coffee, and evening crashes. Make deliberate choices every night to ensure a restful night of sleep. Have a warm drink to begin your ritual, turn off those bright screens and lights, and implement white noise into your bedroom environment. Your nights, and days, will be much better for it.