There is nothing worse than waking up after a restless night of tossing and turning. This could be influenced by several factors, however; what you wear to bed is the first step to getting a good night’s sleep. Whether you are a short pajama set person, a long pajama set person, or even a sleep dress kind of person, at Eberjey they can have everything you need for a perfect night’s rest.
Are you tired of feeling tired? If you have ever struggled with falling asleep or staying asleep, you may have turned to sleep medication for salvage. However, these medications can have negative side effects such as dizziness, changing appetite, strange dreams, headaches, drowsiness, dry mouth, and abdominal pain.
Unless absolutely necessary, you should try to avoid sleep medication. Instead, why not first try our list of ideas on how to get a good night’s sleep. These include:
Exercise
Creating healthy habits such as going on a brisk walk won’t only improve your overall fitness, but it will wear you out for the rest of the night. Exercise can boost the natural sleep hormones including melatonin. A study from the journal Sleep found that postmenopausal women who took time out of their week to exercise for three and a half hours found it easier to fall asleep as opposed to women to exercised less often. However, make sure to not work out too close to bedtime as this can be stimulating. A morning workout routine that exposes you to the bright morning light will improve your natural circadian rhythm.
Reserve Bed For Sleep and Sex
Your bedroom should only be reserved for sleeping and sex. Avoid using your bedroom as an office including responding to emails and answering phone calls. You want your work and sleep separated. Your bedroom should be a relaxing environment, away from any stressful and stimulating activities. This includes watching television!
Keep It Comfortable
Television isn’t the only distraction you can find in your bedroom. The ambiance of a room can also affect your sleep quality. Therefore, make sure your room is as comfortable as possible. The main factors that promote sleep are dark, cook, and quiet environments.
Create a Sleep Ritual
Humans love routines. When we were children our parents would tuck us into bed and read a story, a comforting ritual that helped us sleep. Even as adults, you can receive similar benefits from a set bedtime ritual. These routines naturally inform our minds and bodies that it’s nearly time to sleep. Try drinking some chamomile tea, taking a bath, or listening to relaxing music before going to bed.
Eat–But Not Too Much
A grumbling stomach is enough to keep anyone awake, but an overly full stomach can as well. Before going to bed, avoid eating a big meal two or three hours prior. If you find your stomach rumbling, eat a small snack, such as a slice of cheese, crackers, or an apple, to help keep your stomach satisfied until breakfast.
Avoid Caffeine and Alcohol
If you choose to eat some cheese before bed, wine shouldn’t accompany it in this situation. Alcohol has a similar effect as caffeine, one moment you will be wide awake and overstimulated, then the next you’ll crash and disturb your sleep during the night. While this may be common knowledge for some, you should avoid drinking caffeine straight before bed and if you can, limit your caffeine consumption during the day.
De-Stress
Daytime struggles can resurface at night when it’s just you and your thoughts. Stress is a stimulus that generates a flight-or-fight response, preventing sleep. Before bed, give yourself time to wind down. Whether this is journaling, meditating, or performing some breathing exercises to relax your body ready for sleep.
Get Checked
Snoring, pain in your stomach, throat, or chest, or an urge to start moving your legs are three symptoms that are commonly associated with sleep disruptors–sleep apnea, GERD, or gastroesophageal reflux disease, or restless legs syndrome. If you are suffering from any of these symptoms then they may be preventing you from having a comfortable sleep. If unsure, always check with your doctor.
Conclusion
Everyone hates waking up tired. Whether you are waking up in the night, tossing or turning, or simply can’t fall asleep. Lack of sleep can affect the rest of your day. Hopefully, this guide has informed you on the different ways to get a good night’s sleep, so you can wake up feeling refreshed!
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