It’s so easy to get caught up with work and forget about sleep and how important it is for your health, but there are a few easy ways you can make sure that all the time you get on your pillow, is 100% worth it.
Believe it or not, a good night’s sleep is just as important as exercise and a healthy diet. Research actually shows that poor sleep can have immediate negative effects on your body, as well as your brain and mental health. But it can also cause weight gain, increase hearth diseases and much more. If you want to optimise your health, we strongly recommend you having proper night sleeps everyday, or at least 3-4 times a week.
Change your diet…
Eating (and drinking) for better sleep is much more complex than just avoiding caffeine and carbs at night. There are actually certain foods that can help you fall asleep faster and much more deeply. If you like to snack before bed, we recommend staying away from white bread, pasta and sugar. You should stick to lighter snacks such as popcorn or whole-wheat crackers for example, as they are the ideal bites to sleep more soundly.
Nuts are also a great source of heart-healthy fat and they contain melatonin which is a hormone that helps regulate your sleep and wake cycle. The most popular and beneficial nuts are almonds and walnuts. Foods that are also high in lean protein can be great to fight insomnia, this includes feta, cottage cheese, or raspberries both of which are a rich source of melatonin and that taste wonderful together on a cracker…
Make your bedroom a place for sleep…
If you really are having trouble sleeping at night, one of the first things you should consider is to turn your bedroom into a relaxed and peaceful environment. Fortunately for us, it’s relatively easy to transform your bedroom into a place that encourages a peaceful night’s sleep. For one, you have to make sure your room is completely dark with strong shades, and avoid being woken up by outside light. This can be especially hard in the Summer when the days are much longer. You should also make sure you have the right ambient temperature, the recommended temperature is usually between 16 to 18 degrees, the ideal setting to feel comfortable under the sheets.
You should also try to keep your room clean and tidy as a messy room can easily lead to a stressful sleep. A good idea would be to move your laundry basket into your bathroom to avoid seeing stacked up clothes near your bed, and keeping your closets and drawers shut overnight. Overall, you should not be treating your bedroom like an extension to your house or flat, it should solely be a place where you get some sleep, so don’t set up your TV in there and try not to eat food in there either, otherwise your mind will never relate sleep with your bedroom. And finally something that is quite popular as well is to spray your bedroom sheets with lavender essential oil, which has calming and smoothing properties.
How about some meditation…
We’re suckers for meditation here at TWC to avoid any type of mental health issues, stress but also lack of sleep. Many of us lead stressful lives, hard jobs and have active families and kids, which all contributes to a hectic lifestyle. Which is why these elements make it hard to wind down and take the time to take care of yourself, but meditation either in the morning or before sleep can help promote deep and restful sleep.
If you’re not into working out and hitting the gym (which can also help if you are experiencing insomnia) you could also do a few different types of meditation such as relaxing your body and focusing on your wellbeing 10 minutes a day, do some therapy where you can take 30 minutes from your day to write down your anxiety and your worries, or the “20 minute rule” where if you’re not asleep within 20 minutes, get up and find something else to do before trying again. Not sure how to go about it? Here’s a website which will help you out.
Here’s how you can enjoy your bedtime
Featured images via Unsplash
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