Good night’s sleep is essential if you want to have energy for the rest of your day. However, due to the modern lifestyle, it is not always that simple to fall asleep and stay asleep through the night. Lack of rest can have many possible negative effects on your body, including memory loss, mood swings, biological function disorders, and many more.
Fortunately, here, you can find 8 ways to get better sleep at night. You can read all about breathing exercises, practicing yoga and mindfulness, avoiding looking at your phone or laptop, and many more. So read on and let your body rest!
Breathing Exercises
Breathing exercises can help you relax and fall asleep faster. They activate the relaxation response, a physiological state in which your body is relaxed, and your heart rate slows down. This will help you calm down and sleep better at night. Additionally, breathing techniques can increase the amount of oxygen in your blood, which will make you feel more awake during the day. Moreover, breathing exercises can increase your serotonin levels, which will improve your mood.
Yoga
Yoga is a great way to de-stress and have a great night’s sleep. It is a great way to remove all the built-up emotions and become more grounded. You can learn yoga from YouTube videos, magazines, or books, or you can join a class with a professional yoga teacher. It is best that you choose a form of yoga that is just right for you, as different styles of yoga can be more or less intense.
Meditate
Meditation is another great way to get better sleep at night. It helps you focus on yourself, learn patience, and gain self-awareness. Your thoughts and feelings have a direct impact on how much rest you get at night, so learning to control them through meditation may help you sleep better. You can meditate by closing your eyes and focusing on your breathing for as long as you want. You can buy guided meditation CDs or use YouTube videos as well, but you need to find out what works best for you. To relax even more, you can try adding some hemp-derived products to your diet – you can find them, e.g., at https://sahaselfcare.com/.
Avoid Looking At Your Phone Before Bedtime
It is very tempting to turn on your phone every few minutes to check if anyone has messaged you or if there are any updates, but this is actually very bad for the quality of your sleep. One study found that using electronic devices before bedtime shortened sleep duration by more than an hour, caused poor sleep quality, and also increased the risk of depression. To avoid this problem, try not to look at your phone at least one hour before going to bed (and even earlier if possible).
Avoid Stimulants Late At Night
You should stop using caffeinated drinks and especially chocolate, as they can disturb your sleep by keeping you up at night or causing bad dreams. One study found that women who consumed more than 100 milligrams of caffeine (about the amount in two cups of coffee) in the evening experienced poorer sleep quality than people who did not consume caffeine. If you want to enjoy the benefits of caffeine during the day, it is best that you avoid any stimulants in the evening.
Avoid Alcohol Before Bedtime
Alcohol can be useful for helping you fall asleep faster, but it will also make your sleep less restful and cause frequent wake-ups during the night. It is best that you avoid alcohol in the evening if you want to have a good night’s sleep.
Limit Daytime Naps To 30 Minutes
Lengthening or reducing your nap time will not significantly affect how well you sleep at night. However, if you want to make sure that you sleep better at night, you should limit your naps to half an hour. Longer naps will only make it more difficult for you to fall asleep at night because you will feel more awake and energized after a long nap.
Eat Smaller Meals Throughout The Day & Avoid Drinking Fluids Late At Night
Eating large meals late at night may cause indigestion, lightheadedness and may even keep you awake at night. People who eat larger meals in the evening are more likely to wake up during the night than people who have smaller dinners. Eating and drinking too much late at night can lead to frequent urination during the night. This is a common cause of interrupted sleep, particularly among older people. For this reason, it is best that you avoid drinking liquids other than water after eating your dinner.
Conclusion
There are many possible reasons why you may not be getting enough sleep at night. If you want to have more energy for the rest of your day, you need to have a good night’s sleep. You can use these 8 ways to get better sleep at night to help you fall asleep faster and stay asleep longer.
