If there is one thing that every single person on this planet needs in order to truly thrive, it is high-quality zzzs. Quality rest is essential to well-being.
But so many have issues with getting to sleep, staying asleep, waking up feeling unrefreshed, or all of the above! So here’s a handful of handy tips to give you a quality rest.
Install a blue-light blocker on your phone
Everyone uses their phones before bed. But few know that the blue light given off by the screens can suppress melatonin production. Melatonin is our sleep hormone and is essential for getting into a deep, healing sleep. Android users can install Twilight. Options for iPhone users depends on their current operating system.
Meditation and breathing
Get yourself into bed and settle in. Then, either use a sleep-focused guided meditation, or take ten long, deep breaths. This will activate your parasympathetic nervous system and allow your body to sink down into rest.
Try herbal tea
Sleepy tea blends will often have herbs such as chamomile, passionflower, valerian and lavender. These herbs can calm the nervous system and induce deep sleep. Check your local health food store, or order some online.
Sip tart cherry
If hot drinks aren’t your thing, pick up some tart cherry juice. This tasty beverage contains a natural form of melatonin. Also, it has been shown to improve sleep quantity and quality in control trials.
Increase daylight exposure
It seems strange I know. But exposing yourself to daylight earlier in the day can help regulate circadian rhythms. This corrects the timing of hormones such as cortisol and melatonin. It can be particularly helpful for those who get ‘second winds’ late at night.
Bed sheets and pillows are NOT things you should skimp on. Try out different pillows until you find your perfect fit. Make sure your bed sheets are good quality and don’t irritate your skin or rustle noisily. You also don’t want PJs that give you a wedgie. The little things make the difference!
Keep it cool
Try to keep the bedroom temperature at a comfortable 18-19 degrees to ensure easy onset and maintenance of sleep. Otherwise, you may wake up in a sweat in the middle of the night!
Have a warm bath or shower
It might seem like this contradicts the last point. But a warm bath or shower can help to drop your core temperature to ensure easy sleep onset. Your body reduces its core temperature in response to the warmth of the water and leaves you nice and sleepy.
Now get yourself some quality rest, and sleep well!