Getting a good night’s sleep is essential to a healthy existence, protecting you physically and mentally as well as boosting your quality of life. It helps us to learn, remember, solve problems and make decisions, as well as safeguarding against stress, mood swings and depression. Unfortunately, many of us struggle to fall asleep, suffering from sleep anxiety, can’t wake up in the morning and then feel constantly tired. And because so much of our day-to-day functionality depends on getting a solid night’s sleep, it’s one area we are always keen to invest in. People are eager to look for products that are thought to help reduce anxiety and help us feel more comfortable at night. Don’t forget to use a sleep calculator to know how to set a sleep schedule.
To help you get restorative sleep, here are innovative ways to improve your sleep quality:
Use a blue light filter
Blue light is a type of visible light that is coming from the screens that you use every day, including your mobile phone, tablet and computer. Since this is a short wavelength of light that produces a high amount of energy, our bodies tend to associate blue light with daytime. It suppresses melatonin, the hormone that tells us to go to sleep. Therefore, exposure to blue light such as browsing your phone or Netflix-ing in bed makes it harder for people to fall asleep.
Fortunately, there are the latest innovations in technology that can help you battle this light if you need to use your laptop while snuggling in your blanket. You can search for software applications that will automatically reject the effects of blue light from any screen at a certain time each day.
However, the best solution is to shut down the technology at least an hour before bed if you’re serious about getting great sleep. But this is a tool you can use that can definitely help you out along the way.
Invest in your bed
Does a great night’s sleep come from having a comfy bed? The answer is a big yes! Having the right kind of mattress can make a huge difference between a restful and restless night, saving you from fatigue and irritability for the rest of the day.
Sleeping in a mattress with less support will prevent you from having a quality sleep as a result of poor sleeping posture. If you regularly wake up with aches and pains, it’s probably time to change your mattress. Selecting the right mattress from a huge variety of choices on the bed market can be extremely difficult. From non-toxic mattress to luxury mattress, it’s always better to start your information search with a detailed outline including its comfort and support level, price, and materials used.
Having good support from your bed is essential in getting a rejuvenating sleep.
A bed that is too hard or soft for you can be uncomfortable and unsupportive in your sleep. Your mattress should be firm enough to support your spine in the correct alignment while conforming to your body’s contours.
Also, avoid waiting until your bed has reached its battered state. According to Sleep Council, sleeping on an uncomfortable mattress can rob you of up to one hour’s sleep per night. Consider changing your bed every seven years.
Consider a Wood Bed Frame
If you’re having trouble sleeping, one of the first things to consider is your bedroom. In order to get a restful night’s sleep, you need the right setting, which means having a calming bedroom décor, peaceful ambience and welcoming room. Many of us are unknowingly sleeping in a bedroom that’s simply not fit for purpose, and that environment could be the key cause of a restless night. According to Feng Shui bedroom expert, your bed frame plays a significant role in optimizing the Feng Shui of your bedroom. It is recommending in the Western Feng Shui that you should choose solid wooden headboard and frame because the element of wood relates to the symbolic nature of supporting your body and energy when sleeping.
Since wooden materials are not a conductive element, they can help reduce radio frequency signals from wireless appliances (your computer, cell phone, and television) from negatively penetrating your personal energy field.
Try Relaxation Practices
Having a busy lifestyle can make it difficult for us to have restorative sleep. With that, here is a relaxation practice that you can try to get you a deep, restful sleep
The 20 Minute Rule
We should all go to bed when we’re tired. However, if you’re not asleep after twenty minutes, it’s recommended that you get up and find another activity to do. It should be quiet and peaceful, and not involve your phone or other worst things to do for sleep. Listening to music, reading or doing yoga are all recommended as great 20 Minute Rule activities. When you feel sleepy again, you should return to bed. The idea of this is method is to build a strong association between bed and sleeping, and eventually, you’ll be able to fall asleep quickly.
Aromatherapy is based on the use of various essential oils derived from plants. People have long used aromatherapy to treat various physical and emotional health such as depression, anxiety, relaxation and disorders related to sleep and stress.
One of the best-known aromatherapy treatments for insomnia is lavender. Lavender is believed to slow down your nervous system and decrease your heart rate and blood pressure, which helps you fall into a deep sleep. It can also make you feel more energetic when you wake in the morning.
Try it yourself: Mix up a few drops of lavender oil and water in a spray bottle and sprinkle a few into your pillow for all-night tranquility.
Use a tracking app
If you want to know what keeps you up at night, you may consider using a sleep tracking app to improve your bedtime experience.
Sleep apps will not only make you wake up or fall asleep easier, but you will get to know your body’s needs much better than before. Also, it analyzes your sleep patterns based on body movement, records light and deep sleep, and it also wakes you up at the best possible moment in the morning. While some can even monitor your caffeine and alcohol consumption, exercise data or stress level, which can affect the quality of your sleep. Hence, it’s best to choose a sleep tracker that will suit your needs.
Listening to music
Among other practices mentioned, listening to soothing music to relax before bed each night is the most recommended. It turns out that listening to music while sleeping can even help people with sleep disorders by boosting sleep quality and quantity. The benefits may not happen overnight—it can take as many as three weeks to see improvement—but listening to music pays off. Putting on some tunes can help you fall asleep faster, wake up less during the night, and feel more rested in the morning.
You can go for calming songs that will slow you down mentally and prepares you for a good night’s sleep. You can go with the likes of Tom Odell, Lana Del Rey, or Radiohead. If nothing comes to mind, you may try some music streaming service that offers sleep playlists to its users.
Here are the other benefits of listening to music before bedtime:
Boosts Sleep Quality & Quantity
If listening to background noise becomes a part of your nightly routine, the positive effects can multiply. Not only will the melody help soothe and relax you, but the routinized aspect of playing songs right before bed will signal your body that it’s time to rest. You may find yourself able to fall asleep effortlessly, simply because you’ve trained your body that it’s time to go to bed.
Music can help us relax, especially if the song is in the sweet spot of 60 to 80 BPMs (beats per minute). This most closely matches our resting heart rate and therefore is soothing on a biological level.
However, what one person deems as relaxing, someone else could find grating. If you are sharing a room with someone, you have to consider that what you think is music to your ears isn’t likely to match up with someone else’s definition of relaxing.
Fall Asleep Faster
We all have a thousand thoughts running through our minds every day. All of these thoughts are fighting for our attention, which takes up space in our brain and keeps us awake.
Playing some background tunes can take our minds off our daily distractions and give our brains something else to focus on. Try putting on music as you lie down in bed at the end of a stressful day. You may find that you fall asleep much faster.