A Quick Guide To Getting The Best Night’s Sleep Of Your Life

This might sound like a bold claim, especially if you’re a famously ‘funny’ sleeper who has issues dropping off, waking up in the night, and waking up feeling refreshed. The fact is, a lot of different elements can affect how you sleep. You might not even realise that the things you’re doing every day could be to blame for your strange sleep habits and poor sleep hygiene.

When you begin to work on your sleeping pattern, you will finally realise what you’ve been missing out on all this time. You’ll get more done, feel more like getting out of bed in the morning without having to rub your eyes for ages, and you might even be able to avoid that afternoon nap (although napping does have benefits, so do what makes you happy).

Let’s talk about things you can do right now to get the best night’s sleep of your life – tonight!

  1. Cut Out The Caffeine

Are you consuming too much caffeine? Many people are, but they don’t necessarily correlate it with why they are getting such poor sleep. In fact, some people even like to drink coffee before bed! This is a bad idea. Drinks that are high in caffeine, such as coffee and energy drinks will keep you lying away for hours. Ideally, have a cut off time of early afternoon for these kinds of drinks. Remember that caffeine is also present in tea and foods like chocolate, too. Switch to water or herbal tea.

Before bed, you could even introduce a caffeine free tea, such as Chamomile or Rooibos.

  1. Create A Cosier Bedroom

Make your bedroom a haven of relaxation. Ensure you can have total darkness while you sleep, and if not, wear a sleep mask. Make sure that you remove all technology from the room that could disrupt your sleep. Ensure it’s the right temperature too, as it shouldn’t be too hot or too cold.

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  1. Find Ways To De-stress

Stress can keep our thoughts racing, which in turn keeps us up. Find ways to de-stress each and every day. You have deep breathing, meditation, and even the option of having a hot bath a short while before bed. Many people find this works because the body temperature then drops, making them sleepy. You could also find out how much is a massage and treat yourself occasionally, so you’re not holding tension in your body.

  1. Use Aromatherapy For The Ultimate Relaxation

You can use aromatherapy in your bath, in pillow sprays, and even body creams. Lavender is famous for helping people to feel sleepy.

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  1. Stay Away From Technology For A Minimum Of An Hour Before Bed

You should aim to stay away from technology for a minimum of an hour, ideally as long as possible. No TV before bed or in the bedroom, and definitely no scrolling while lying in bed. Read a book instead.

  1. Listen To Something To Help You To Doze Off

If you struggle with the silence, some quiet relaxation music, whale sounds, rain noises, or even the Sleep With Me Podcast could help you enter the land of nod!

5 Things that Could Be Bothering Your Bedtime Routine

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You know better than anyone that sleeping well makes you feel so much better the next day. When you don’t get a solid eight hours of shut eye at night you can wake up feeling groggy, anxious and irritable. In order to feel your best you know that your bedtime routine has to be upgraded right now. You might be having body problems that are making you lose your snooze or you might be sleeping in an uncomfortable environment. Whatever your bedtime blues may be, it’s time to address them all and get them fixed right away.

  1. Aches and Pains

It’s normal to have the odd ache or pain here now and again, but when it’s preventing you from sleeping, it’s definitely time to get it sorted. Medical professionals say that toothache is one of the most painful aches you can experience; does this sound familiar to you? If your wisdom teeth are bothering you, you shouldn’t delay your oral surgery for any longer. As soon as this is dealt with you will feel much more comfortable, not only at night, but also during your everyday life.

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  1. Temperature

Getting the temperature of your bedroom just right for sleeping is a difficult task for many; it’s all about personal preference. There is nothing worse than waking up too hot in the night so make sure you wear breathable cotton pajamas. Crack open a window too if the fresh breeze helps to circulate the air more effectively.

  1. Stress

If your mind is whirling around with stress-provoking thoughts just before bed then you aren’t going to get a very good night’s sleep. Try to find a way to clear your mind just before you go to bed, whether you read a book, take a hot bath or drink a soothing cup of peppermint tea.

  1. Noise

Trying to get to sleep in a noisy house is very frustrating. There isn’t always a lot you can do about this, especially when you live in a noisy neighbourhood. Invest in some ear plugs and keep your windows shut if it’s not too warm for you. This should help to reduce any unwanted disturbances.

  1. Diet

The food or drink that you consume during the day or just before bed can have a huge impact on the quality of your sleep. Steer clear from caffeine in the afternoon if you want to improve your shut eye. Similarly, try not to indulge in a heavy meal within two hours of bedtime; you will feel uncomfortable and it makes the food more difficult to digest. Bananas, nuts, natural yoghurt and dark chocolate might be the perfect pre-bedtime snack to help you drift off to dreamland.

When you feel relaxed and at ease with your bedtime routine, you will start to feel so much better about your sleeping pattern. You will feel ready to curl up and enjoy your eight hour snooze, without worrying about aches, noises or stresses along the way. See how you can update your bedtime routine and you will be able to transform from a groggy to glowing overnight.

Body Problems Which Make You Lose Your Snooze

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Sleep is one of the most important components when it comes to a healthy lifestyle. Without this element in life, it will be very hard for most people to handle things like their job, family life, and even their hobbies. Of course, though, you already work hard to keep your bed times under control, so what could still be waiting to get in the way? To give you an idea of what your body can do to make sleeping a challenge, this post will be exploring the body problems which can make it harder for you to sleep at night.

The Back

Having a bad back is horrible when you are in a bed, making every movement into something which hurts. Solving this sort of issue is more complicated than simply taking pain killers, though, and you need to see a professional if this sort of issue is keeping you up at night. Options like https://optimumwellnesssolutions.com/ can provide you with excellent support for this part of your body, making it easier to drop off when the sun goes down.

The Brain

Stress, depression, and anxiety are all categorised as medical conditions, though some people will experience their impact much more severely than others. When you’re suffering with something like this, thoughts can consume the time you spend in bed, making it very hard to get to sleep. Mental health professionals are the best people to talk to for help in this area. You can often find them through your local doctor, but can also look for a private option if you’d prefer to find one for yourself.

The Blood

The blood which moves around your body is responsible for a lot of things, with one of its most important jobs being moving oxygen to your muscles. When it can’t achieve this goal, the part of the body which is lacking blood will often start to feel numb and tingly, causing enough discomfort to wake you up. Lifestyle changes are often the best way to improve your circulation, though it will be worth looking out for more serious issues which could be causing your pain.

The Balance

The human body is designed to sleep when it gets dark, and the brain is able to produce hormones which are made to help with this process. When you have a deficiency in these chemicals, though, you simply won’t feel drowsy when it gets dark outside. Hormone treatments like melatonin can be perfect for this. Of course, though, if you have serious issues with insomnia, it will always be worth chatting with a doctor for their ideas.

With all of this in mind, you should be feeling ready to tackle the body problems which make it hard for you to sleep at night. A lot of people simply live with issues like this, even when they don’t have to, and this is a real shame, as it can make it extremely difficult to get enough of the sleep you need.

How the Quality of Your Sleep Can Impact the Health of Your Heart

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Sleep is essential for many things. If you regularly have poor quality sleep, you’re likely to experience low levels of overall health and wellbeing for various reasons. Sleep deprivation can negatively impact your concentration levels, your memory, your mood, and your energy levels. But for now, let’s focus on how a lack of sleep can negatively affect one of the most important organs in your body – your heart. While it isn’t immediately clear why sleep is so pivotal for the health of your heart, studies have shown that it is. So, it’s definitely a subject worth looking into!

Sleep Apnea

Sleep apnea is a condition that causes sufferers to regularly awake through the night. The condition is characterised by a lack of breathing or extremely shallow breathing for extended periods of time throughout the night. These pauses in breathing can last anywhere between a few seconds and a few minutes, and can cause individuals to awake in a panic or with a jolt, as their bodies struggle to function without air and suddenly awake them to encourage a return to regular breathing patterns. Various factors and conditions can contribute towards sleep apnea, including obesity, allergies, sinus problems, and age. However, studies have found that individuals who suffer from sleep apnea and generally experience low quality sleep tend to have notably compromised heart health. Women suffering from sleep apnea are more likely to suffer women signs of heart attack. It is believed that a lack of long periods of rest causes our bodies to avoid lowering their heart rate and blood pressure. This means that these individuals’ hearts are essentially working overtime every single night.

Tackling Sleep Problems

While sleep apnea is just one example of how poor quality sleep affects heart health, logic would follow that any condition that causes a lack of proper, deep sleep could have a negative impact on your overall heart health. So, what can you do to tackle these problems and get your heart back on track? Well, it’s always a good idea to consult your doctor with any concerns that you may have. They will be able to diagnose any sleep issues and tell you whether they are linked to cardiovascular problems. Once issues have been highlighted, you can then take active steps towards tackling them.

  • Sleep clinics – if your doctor cannot directly tell you what is causing issues with your sleeping patterns, sleep clinics can monitor your sleep patterns and diagnose you properly.
  • Medicationthe go to treatment for many sleep based issues tends to be medication. This can offer a quick, temporary fix and help you to start getting a good night’s sleep as soon as possible.
  • Therapy – remember that some sleep issues have psychological roots. If this is the case, therapy could help you to get a decent night’s sleep down the line.

While you might not have previously associated quality of sleep with heart health, it is extremely important to understand how the two factors are inextricably linked!

Relinquish Your Membership To Insomniacs Anonymous With These Smart Tactics

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Eyelids propped up by matchsticks? Walking through life like the living dead, because you just don’t get enough sleep? Well, you have come to the right place! In fact, even the most dedicated members of insomniacs anonymous can get more and a better quality of sleep by following the detailed advice below. Read on for more.

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Sadly, not everyone gets a peaceful, refreshing sleep every night!

Yoga Nidra & meditation

Now, you may not have tried meditation for sleep, and you may even think its a load of mumbo jumbo. However, it can really work. It’s not about stopping your thoughts though. Instead, the types of mediation that work best to encourage sleep are actually ones give your brain and body something to do and so distract your consciousness enough to relax and drift off.

This is where Yoga Nidra or the Sleep of the Gods comes in. It’s a form of meditation that is done lying down while you are in bed. It works by directing your consciousness to each part of your body separately, and you can even get a recorded version to guide you along the process.

Be aware though, that there are different types of Yoga Nidra, and some are designed as a meditation break rather than as a way of getting you off to sleep for the night. These will have a part at the end where they bring you back out of the meditation, so you are awake, and are for obvious reasons best avoided if you want a nice long sleep!

An alternative to Yoga Nidra that works in a very similar way that you may also wish to try is a technique called progressive muscle relaxation. This is an entirely agnostic practice that take you through flexing and then relaxing the main muscles in your body as you are lying down. Something that helps your body to recognize when it is relaxed, and so can make it much easier to de-stress and go to sleep.

White noise

Another helpful tactic that many people use to get off to sleep is white noise. This is noise that operates at a particular frequency, and it can actually be used to drown out other sounds. Sane people even find it calm their minds and help them to drown out anxious thoughts as well.

 

Luckily, white noise is easily accessible to all either through free videos online, a white noise machine, or even by placing a fan near to the bed.

Bedtime stories

You may think that bedtime stories are just for kids, but there is a reason why this habit has been established in our society for such a long time. It’s that listening to a story being read in a calm way is reassuring and relaxing and can even as adults help us drift off to sleep.

You have several choices to pick from here as well. One being downloading an audiobook app and then placing a story on a sleep timer. Something that means it will continue for so long, and then cut out once you are asleep. Many online radio apps have similar functions as well.

Alternatively, there are even sleep stories that are being designed primarily for adults now, and that can be accessed through apps and online. In fact, many of the people reading them are famous actors and celebrities, and the narratives are even written to be as relaxing as possible. Something that can help you drift claiming off to the land of Nod.

Change your bed

Changing your bed can help you get off to sleep and stay asleep easier in two ways. The first is the most straightforward, and it’s about changing the sheets and lines on your bed. After all, that delicious feeling when you slide into a freshly made bed is one that is hard to beat and can help you drift naturally off to sleep easily.

Of course, this will be harder to do if your current mattress has loose springs that stick in your back and groan, every time you turn over. That is where we come to the second way of changing your bed, as in changing it entirely and getting something new to sleep on!

Now, this can be problematic for many people as beds are particularly expensive. However, a bed is an investment in the quality of your life, and the value isn’t in the total cost, but the number of times it allows you to get a good night rest. That means, with most bed lasting around 8 years, even a bed that cots $1000 would equate to less than $0.40 a night. Not much for a good sleep, is it?

Use natural supplements to help you sleep

Another option that is available if sleep is elusive it to use natural supplements to help calm and relax your mind and body. There are plenty to choose from as well, from specifically made all natural sleep aids, to drinking milk or eating proteinous foods, and even things like a Valerian route.

 

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Some folks have even found that using products like White Tiger CBD oil can help to calm their body and mind enough to make sleep much more accessible. Something that can particularly come as a welcome relief if other avenues have not worked. After all, sleep isn’t optional, in fact, it the fuel that we need to power our daily lives, and over a more extended period, without it, we can suffer a great deal.

Set yourself a bedtime

Finally, just like stories you may think that having a bedtime is for kids and that you grew out of needing that a long time ago. However, having a regular set time when you start to wind down from the day and get ready for bed can be hugely beneficial for adults as well.

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The reason being that it allows your body to get into a rhythm of having a certain amount of sleep each night, and recognize better when it’s tired. The advantage of this being that as you feel more naturally sleepy, it should be easier to drift off into the land of Nod and relinquish your membership to insomniacs anonymous with some refreshing and much-needed sleep!