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6 Quick and easy ways to get better sleep

6 Quick and easy ways to sleep better

Getting better sleep is the best reward to give your body at the end of each day’s hustle.  Interestingly, no matter what pleasurable activity you indulge in, your body still needs and craves quality sleep to serve you better the next day. Research has shown that sleep deficiency has an effect on your physical, mental and emotional wellbeing.

In today’s busy world, many people boast of having a low quantity and quality of sleep. Unfortunately, poor sleep contributes to the increase in chronic illnesses such as Type 2 diabetes, obesity, heart conditions and so forth. If you want to live healthily and lose weight getting quality sleep should be a top priority every day.

Here are 5 quick and easy ways to get better sleep every day

Make your bedroom a sleep haven

Create a conducive sleep environment for yourself. Bedrooms are largely for rest, so remove anything that works the opposite. Neatly arrange your bedroom, remove clutters, wash and properly set your beddings. Also, choose the right bedroom colours such as blue, yellow, green and silver especially with your light bulbs. These colours lure you to sleep by reducing stress and soothing the nervous system. Again, keep your bedroom light level as low as possible. If you need light, a dim, dark and quiet bedroom will make you drowsy and fall asleep easily.

Buy a comfortable mattress and pillow

A quality mattress makes the difference between a goodnight rest and a bad one. This is because your sleep surface impacts how well you sleep. Replace your mattress if it is sagging, causes you to toss and turn all night, and does not provide adequate support and comfort for your body. A goodnight sleep is priceless and investing in a quality mattress and pillow is worth the price.

Engage in any activity that rocks your boat

There’s no one size fits all art that makes people drowsy. Some people drift to dreamland easily while reading a book while others doze off while watching a movie, chatting with friends, surfing the web,  playing a video game, listening to soothing music. Meanwhile, sex can actually make it easier to fall asleep.  This is because intimacy releases hormones such as oxytocin that facilitates sleep. READ ALSO: How your mattress affects your sex life

Regulate your food habit

First, avoid late-night feeding, this will make you struggle to fall and remain asleep. Studies have shown that eating late at night results in several gastric issues that will make you toss and turn frequently. By late-night, we mean meals close to bedtime or 2 hours before bedtime, say goodnight to late-night feeding Similarly, reduce the quantity of food you consume before bedtime.

Besides, do not take alcohol, caffeine and other psychoactive drugs before bedtime. It is important you note that contrary to popular erroneous belief, alcohol is not a sleep aid.

Additionally, regulate your intake of water and other liquid before you sleep. Drinking large amounts of liquid before bedtime will increase your bathroom trip. This will disrupt the amount of sleep you will get, you can limit your fluid intake to an hour before bedtime. Also, we recommend that you urinate right before going to bed, this will reduce your chances of waking up at night. Read Also: List of foods that sabotage your sl

Have a refreshing bath

Taking a relaxing bath before you sleep will help you enjoy better sleep. A study shows that a hot bath 90 minutes before bedtime will help change your body’s core temperature so that you go to bed at a lower temperature. However, if taking a cold or warm bath works well for you, then stick to it.

Relax

You’ve had a hectic day and truly deserve rest. Do not stress yourself by reflecting on the negatives of the day. Clear your mind, shut down all work-related activities, do what makes you happy and reduces anxiety.

 

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