Getting enough sleep every night is just as important to your health as eating nutritious foods and exercising on a regular basis. But, after a busy day, it can be difficult to relax and prepare to enjoy a good night’s sleep. Discover seven ways you can sleep better each night in order to feel refreshed in the morning and ready for your day.
Listen to Soft Music as You Drift Off
One idea is to listen to classical music through headphones using a CD player that will automatically switch off after a certain amount of time. Ideally, the music will still be playing for a while after you go to sleep. Hearing a piece of music with soothing flutes, violins, and piano mixed in can help to clear your mind and let the tension flow out of your body so you can enjoy a peaceful sleep. Plus, listening to the same piece of classical music each night can turn it into a trigger for your mind to start relaxing whenever you hear it. If you prefer, soft jazz music or a CD featuring the sounds of nature will work just as well.
Turn Off Your Phone and Other Technology
The blue glow from a phone, laptop or tablet can stimulate your brain and get your mind moving faster than it should before bedtime. There always seems to be one more website to check or email to open. So, it’s a smart idea to turn off your phone and remove your tablet and laptop from the bedroom, so you’re not tempted to click them on. Avoiding the temptation to look at your phone or check messages can contribute to a relaxed mood that helps you fall asleep. If you to use your phone as an alarm for waking up the next day, put it in a place where it’s not easily accessible to you if you’re tempted to look at just one more article online.
Make Your Sleep Time as Comfortable as Possible
A comfortable bed is essential for falling asleep and staying asleep throughout the night. This means having a comfortable mattress, soft sheets made of breathable material and a cozy pillow. Tossing and turning all night can keep you from reaching stages three and four of sleep which is the most restful. So, if a well-rested friend has a comfortable mattress and encourages you to read this review, you may want to look into improving your sleeping environment. In addition to having the right bed, set your thermostat to maintain a cooler temperature at night. Cooler temperatures tend to be more sleep-friendly than warmer ones.
Remove Glowing Lights from the Area
Do you have a digital clock in your bedroom with numbers that glow bright red or green? Maybe you wear a watch with glowing numbers that help you track your steps each day. Many devices have glowing numbers including portable copiers, DVD players and even coffee makers. The glowing numbers on these devices can be a barrier to sleep. Consciously, you may not be bothered by the glowing numbers, but your brain is still aware of them. Taking off your step-tracking watch at night is one idea. Be sure to put it in a place where you won’t see the glow of the numbers. Also, if you don’t really need a digital clock in your bedroom, put it in another room. Alternatively, if you want to keep the clock in your room, many digital clocks have a dimmer switch, so the numbers aren’t as bright as they are on full power. Place a heavy piece of tape over the glowing display on a DVD player so you won’t be able to see them.
Take a Relaxing Walk an Hour or So Before Bedtime
Taking a walk around your neighborhood can be an excellent way to relax and get in the frame of mind for sleeping. Make it a point to look around, listen to the sounds of the insects and birds all around you. Take your walk at a leisurely pace and clear your mind of the day’s activities. If you have a dog, take it with you! Pets are great for soothing stress and giving you a few laughs as bedtime approaches.
Listen to a Favorite Book Narrated by Someone with a Soothing Voice
This is an idea that’s easier to put into practice than ever before. Find an audiobook you enjoy and hook your earbuds up to your phone to listen. Be sure to place your phone face down on a table so you can’t see the glow of the screen. Choose an audiobook with a reader who has a soothing, steady voice. This will contribute to relaxing you as you drift off to sleep. In addition, hearing a familiar story that you love is another way to put you in the right state of mind for letting go of the day’s stress and worries. You may even try listening to a story in a foreign language that you find soothing to the ear.
Stop Drinking Water Two Hours Before Bed
Everyone knows that drinking water throughout the day is good for your digestion. But, it’s best to stop drinking water at least two hours before you plan to go to bed. Drinking water close to bedtime can cause you to have to get up and use the bathroom in the middle of the night. This is a disruption of your sleep that can happen a few times depending on how much water you drink. Just be sure to time your water drinking habits so they work to your advantage.
Lastly, sometimes making a few changes in what you do before you go to bed can result in a much better quality of sleep. It’s worth your time and effort to make falling asleep and staying asleep as easy as possible.