Dim the lights, spray your lavender mist, and change into your favorite pair of comfy pajamas because it’s time to settle down for an amazing sleep! Many of us sacrifice good sleep for the sake of staying late at work, getting a little extra housework done, or even sticking around for that one last drink.
Although we’ve all spent more time at home in the last year than ever before, many of us still haven’t been sleeping well. Whether it’s down to stress, weather changes, or simply lacking enough hours in the day, sleep has fallen by the wayside. Struggling to get restful sleep at night is a common problem, but not one you have to live with. Read on as we take you through the best ways to improve your sleep.
6 Ways to Sleep Better Tonight
While we can’t guarantee a great night’s sleep every night, there are ways we can give ourselves the best chance at sleeping well. Here are a few ways we can do that:
- Establish a sleep routine and stick to it. We’re creatures of habit, but many of us struggle to stick to a routine when it comes to bedtime. By getting into bed and waking up at around the same time every day, your biological clock syncs up. As a result, many of your other bodily functions will run more smoothly, including the way you sleep.
- Create a wind-down ritual. This idea is in a similar vein as the previous point and involves allowing yourself to wind down and relax about an hour or so before bed. This routine may involve turning off your phone, switching off the TV or laptop, changing into your pajamas, dimming the lights, and lighting your favorite candle. Each of these acts will signal to your brain that it’s time to relax and get ready for bed – of course, use whichever activities feel good to you.
- Try aromatherapy: essentials like lavender, bergamot, and valerian are known to help induce sleep. Add a few drops to your pillow or onto your wrists before bed. In the future, these smells will remind your brain that you’re getting ready to go to sleep.
- Avoid huge meals before bed: by overeating right before you sleep, you’re giving your body another task to do. In this case, the task is digesting a large meal. If you only have time to eat late at night, try reducing how much you eat so you don’t go to bed uncomfortable.
- Exercise: moderate aerobic exercise at any time throughout the day increases the amount of deep sleep we experience and helps with mood stabilization and relaxation. Just try not to exercise too close to bedtime as this may end up energizing you, making it harder to get to sleep.
- Avoid caffeine after 3pm: caffeine is a simulant and even if you aren’t someone who “feels” the effects of caffeine strongly, you will likely find it difficult to fall asleep if you drink much of it after 3pm (about 7 hours before bed).
Apurva Advanced Medical Care
At Apurva, we take a genuine interest in the needs of each patient, and we are here to make your health journey run as smoothly as possible. If you use these tips and still struggle to feel rested when you wake up, make an appointment to see us to discuss your symptoms and set you on the path to deep, restful sleep. Click here to find out more.