TIPS FOR THE BODY AND MIND – A guide to improving your sleep


Quality sleep is essential for proper day to day functioning. Even adults get cranky and irritable when they don’t get enough sleep. You need that time for your body to rest and become rejuvenated. A good night’s sleep is like the restart button on your favorite video game. Trust your doctor; they know what they’re talking about when they recommend you that amount of sleep. Some habits affect your sleep patterns and the quality of sleep in general. These keep you from getting that reboot everyone needs. If need be, train yourself to adjust to a regular sleeping cycle. Irregular sleeping habits are neither safe nor recommended.

Here are a few things you can do to boost your sleep habits


Put that coffee cup away

Consuming caffeine late at night might affect your ability to fall asleep. It might be tempting to wash down that last bite of dessert cake with some coffee but try to hold back. Just like kids and candy, reduce the caffeine you consume to avoid that unnecessary energy boost. Talk about inappropriate overstimulation.

Put away that after dessert dessert

Good food has a way of tricking the mind. The stomach says no, but your mouth can’t stop eating. You should try and regulate how much food you consume at night. Overeating may trigger stomach troubles that may keep you up and affects the consistency of your sleep. Likewise, monitoring the amount of sugar you consume at night might help improve your sleep.

Hop in the shower

Often, a nice hot shower after a long day helps soothe your body and reduce all the tension. A bath before bed might relax you and stimulate deep sleep. If you’re not big on hot showers, try alternating hot and cold water. When taking a shower is not an option: try soaking your feet in warm water for a similar effect.

Exercise frequently

Exercise is not only good for your physical well being but also for improving your mental state. It’s a great way to help with clearing your mind and dealing with psychological issues that interfere with your sleep. Regularly exercising is right for your heart and for maintaining regular circadian cycles. 

Reduce alcohol and smoking

Decreasing your alcohol and nicotine intake may help stabilize sleep hormones like melatonin. Frequent drinking increases your chances of developing sleep apnea and snoring. Cutting back might help you maintain healthy sleep habits.


Get on a sleep cycle

It might seem a little weird, but you’ll get used to it. Having a sleep schedule will help condition your body to require sleep at certain times. Getting a sleeping plan may be a struggle at first, but it gets better. If you’re a psychology enthusiast, you might appreciate the conditioning part.

To clarify, sleep schedules involve both falling asleep and waking up at certain times. This way, you will have a consistent internal clock

 Optimize sleeping conditions in your room

To have an uninterrupted sleep cycle, you must meet specific requirements. Regularly clear out clutter from your room. A lot of extra stuff will most likely create distractions that will keep you from falling asleep on time.

Additionally, keeping the lights dim and temperatures low will help you fall asleep faster. You don’t have to turn your room into a cold room, just drop the temperature low enough to draw you to sleep. Conversely, make sure to engage with bright and natural light during the day.

Upgrade your sleep experience

Having an uncomfymattress or a lumpy pillow might affect your comfort and sleep duration. You find yourself waking up irregularly to shift sleep positions or to fluff your pillow. Changing your mattress pillow and beddings to suit your needs will help bring on quality sleep. Choose beddings that complement your sleep habits and preferences. You could easily upgrade using online shopping sites such as Brooklyn bedding mattress for a more wholesome sleeping experience.

No devices in the bedroom

We all come up with excuses to carry phones and other devices to bed. My favorite happens to be the alarm. An extra text or two is not worth jeopardizing your sleep over. Try and resist making excuses to keep you on your phone. If you need to read, how about you try the hardcopy version? Have to wake up early? How about a battery operated clock whose single job is to tell time and alert you about certain times. Turn off your devices and get in bed. This is not only to separate you from engaging or stimulatory activities like conversations but also to avoid the bright screens that interfere with your ability o fall asleep.

Try therapy

You might try everything and still lack the sleep you want or need. There might be other underlying issues that require professional assistance. It might be time to see your therapist for an appropriate diagnosis. Lack of sleep may be masking a deeper condition. Catching up on your mental health is might promote your sleep and general health. Plus, it doesn’t hurt to rule out any disorders.

Put on those yoga pants

Being in a relaxed state helps steer your body to sleep. Trying relaxation techniques such as yoga and meditation may be just what your body needs. Some people respond to music therapy, reading or drawing. Choose a low-intensity activity to soothe your mind. Relaxation therapy may be different for everyone, but it boosts your production of happy hormone-like melatonin that assists healthy in sleeping.

Final remarks

Bringing on sleep can be challenging especially if your body is used to poor sleep habits. You might have to retrain yourself to develop behavior that stimulates sleep. A combination of physical and mental measures can be taken to mitigate established poor sleeping patterns. Don’t just try out every remedy expecting immediate change. You may have to practice these habits for a while before your body fully adapts to the new routine.

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