1.Have A Warm Relaxing Bath
Never go to bed when stressed. Instead, learn to set the mood for sleep by engaging in relaxing activities to help the muscles and nerves relax. One of the best ways to do this is to soak in a warm relaxing bath for a few minutes. You can even spice things up a bit by adding sweet fragrances, such as lavender oil, to the bath. The soothing scents produced and the warm water caressing your body will help relieve tension, making it easier to doze off.
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2.Listen To Soothing Music
Make a habit of listening to calm and relaxing music at least an hour to your bedtime. According to research, listening to music helps relieve tension and stress, leading to a restful night. Music also helps induce a sense of relaxation, allowing your breathing and heart rate to slow down, as well as overall body temperature. Be sure to choose relaxing music and at a reasonable volume for the best results.
3.Don’t Go To Bed On A Full Stomach
Going to bed on a full stomach can be the reason for not dozing off right away after hitting the blankets. The body needs at least 2 hours to digest the food before all other processes can slow down. Consider having your meals 2-3 hours before bedtime to improve your chances of having a restful sleep. A full stomach also means you’ll not get a comfortable sleeping position either. Sleep experts advise against having a heavy meal just before bedtime but recommend light snacks instead.
4.Keep Your Bedroom Clean And Tidy
A disorganized room can trigger increased stress levels and anxiety, making it almost impossible to sleep. Consider keeping your room as clean and organized as possible. Create a habit of making your bed first thing when you wake up and tidying everything up before leaving. Your mattress should be comfortable, if yours is old read these Helix mattress reviews and consider an upgrade. You might also want to invest in blackout curtains or a white noise machine if living in a noisy neighborhood. Keeping the light and noise out might be just the solution you need to sleep well at night.
5.Reduce Your Screen Time
Digital screens can have a significant impact on your ability to sleep. These screens emit blue light, which inhibits the production of sleep hormones, forcing you to stay awake even when you don’t want to. Limiting your onscreen time and doing away with the bedroom TV or gaming consoles could therefore help improve your sleep patterns. Consider keeping your phone on silent mode and facing down to avoid distractions when trying to sleep.