Sleep is such a vital need, so it’s no wonder that lack of sleep can significantly affect our mood and health. It’s normal not to rest well for a night or two, but when sleep deprivation becomes increasingly frequent, you should be worried.
Once you don’t get enough sleep, it becomes harder and harder to deal with daily activities and maintain healthy relationships because you’re always tired and fuzzy-headed. Waking up more exhausted than when you went to bed is frustrating, especially when you have to work or have a busy schedule the next day. Plus, lack of sleep can threaten your health, leading to sleep issues such as insomnia and increasing the risk of heart disease.
Without any doubt, restless nights are a real problem that needs to be appropriately managed. That’s why we came up with these valuable tips for a peaceful nighttime sleep:
Turn the temperature down
No matter how great the temptation to sleep in a warm room is, setting your thermostat for a lower temperature would be best. Specialists say that the ideal temperature for sleep is 65 degrees Fahrenheit (18.3 degrees Celsius). When hearing of such a temperature, we’re pretty sure that you think about sleeping among icicles, but this is not the case. The explanation is that our bodies cool down when going to bed and warm up when active. That’s why it’s essential the body’s temperature and the room’s temperature be well-balanced.
If you don’t know how to recognize a room that’s too hot, learn that it’s usually more than 75.2 degrees Fahrenheit (24 degrees Celsius), while one that’s too cold is below 53.6 degrees Fahrenheit (12 degrees Celsius). We recommend getting a thermostat to control your room’s temperature no matter the season.
Reduce blue light exposure
It’s well-known that scrolling is one of the most common activities before sleep, but not the healthiest one. You should avoid sources of blue lights such as smartphones, televisions, or computer monitors before going to bed because they prevent you from having a restful sleep by blocking the production of melatonin, a hormone responsible for your sleep. To reduce blue light exposure, consider turning off your phone at least three hours before bedtime or, even better, leaving it in the living room until morning. It might sound extreme, but you’ll thank us later.
Use CBD for relaxing sleep
The cannabinoid (CBD), a component of cannabis, may offer a solution. Despite the lack of scientific research, there is plenty of anecdotal evidence. The drug is not just a hype, as many people have had positive experiences with CBD as a natural sleep aid. A few drops of CBD oil may be enough to help you relax and experience less stress, pain, or anxiety and therefore have a night of much better sleep as these are all factors that can contribute to a poor night’s sleep. There are many trustworthy sources from which you can buy CBD gummies UK if you are interested. This could be the thing you need to sleep well and wake up refreshed.
Invest in a high-quality mattress
Mattresses play a considerable role when it comes to restful sleep, hence it’s highly recommended to invest in a premium one. So, if you’re still sleeping on the same ten-year-old mattress, we urge you to replace it. You’ll not regret your investment because mattresses are usually life-long and don’t require exceptional care.
If you don’t know how to choose the right mattress, we tell you it has to be something in-between, which means not too firm, not too soft. Remember that your spine has to be a little curved when lying in bed, while other body parts like shoulders and head need to be perfectly aligned.
Wear comfortable pajamas
Sometimes you may be falling asleep wearing your daily clothes, it’s human, but if it turns into a bad habit, we’re dealing with a real problem. Not only are synthetic fabrics tight, but they can also irritate the skin and make you sweat during the night. Waking up several times a night because of itching and sweating is annoying, so it would be helpful to avoid this kind of clothing. Opt for comfortable pajamas and loungewear for men instead and, if possible, made from natural fibers like cotton, linen, and even wool. They’re breathable and lightweight fabrics that are gentle to your skin, assuring you coziness during the night. While synthetics can negatively impact your circulation, natural fabrics allow your skin to breathe without irritating it.
Pay attention to the layer of bedding between you and your mattress, too, because it should also be made from breathable materials. Just as pajamas can make you sweat or irritate your skin, so can sheets. Also, for extra freshness, consider washing them regularly – nothing compares to the smell of freshly washed sheets.
Create a relaxing bedtime routine
The stress accumulated during the day can be overwhelming, so it would be helpful to turn the evening into a relaxation ritual. You sometimes forget to take care of yourself in the whirling of life but let us remind you how vital self-care is. There’s nothing wrong with pampering yourself, and there are so many ways to do that. For example, you can take a sea salt bath that will help you remove the dead skin cells and stimulate circulation. You can also spoil your body with essential oils and nourishing creams to relax the mind and relieve stress.
Aromatherapy can help you find your Zen more than you can imagine. So, don’t hesitate to transform your bedroom into an oasis by lighting scented candles. You’ll never go wrong with choosing aromas such as rose, mandarin, chamomile, and sandalwood. If you’re dealing with sleep issues, consider giving lavender candles a chance, as this plant is well-known for its calming and relaxing effects.
Stick to a sleep schedule
Having a chaotic sleep schedule can seriously affect the way you rest, so try to be consistent regarding when you’re going to bed and when you wake up. No matter how busy you’re during the day, it’s essential to have a balanced sleep routine to avoid restless nights. For this, you can set a fixed wake-up time and respect it, even on those days when you have nothing to do but lay in bed.
On weekends, it’s perfectly normal to be a little more careless about the amount of sleep needed – you’ve only been working all week, and now you want to enjoy your free time, right? Well, learn that you can’t do that if you’re not rested. And no matter how tempting it may be to take a daytime nap, don’t fall into this trap – they’ll only disrupt your sleep schedule. Unless you’re extremely tired, avoid having naps, and if you still catch some Zz, make sure they don’t last more than 20 minutes.
Lack of sleep should by no means be ignored because it can have damaging effects on your health. We know how frustrating it can be to wake up tired in the morning, so we came to your aid with these simple tips for improving your nighttime sleep.