Health

How To Get A Good Night’s Sleep?

Human beings are like man-made machines, functioning and operating throughout the day to achieve personal and professional goals. When a machine overworks, it is highly likely to incur temporary or permanent damage. Therefore, any machine needs to rest and undergo maintenance for its smooth and long-lasting operation. Likewise, human beings are equipped with a built-in body clock that indicates when to pause all activities and allow the body to rest. Sleep is our body’s natural mechanism of taking rest and replenishing lost energy to continue to perform well the following day. Unfortunately, due to stress and many other factors, many of us are unable to get a good night’s sleep. To help us out, Wakefit has produced a range of products, which are designed specially to promote good quality of sleep.

There are a variety of factors which impact our quality of sleep. We need to understand how each factor works for or against us to manage our sleep better and wake up feeling refreshed and energised.

We have compiled a list of these factors and thrown away tips on how they can be regulated to help us have a good night’s sleep:

Light and Temperature

It is quite obvious that our sleep environment should be darker and cooler than other areas of the house. This is why it is our natural instinct to sleep at night. Even at night, there are certain sources of light in our surroundings which can peek in through the windows and disturb our sleep. To avoid this, always use curtains or blinds to block out any unwanted light while sleeping. In addition to that, maintain a cool temperature in the sleeping room, preferably between 60-67 degrees Fahrenheit. Too hot or too cold can be unpleasant and disruptive to sleep.

Noise-free Room

Just as light and temperature, a peaceful, quiet environment is conducive to a comfortable sleep at night. If you live in a noisy area, you can install noise-cancellation window glasses. Alternatively, you can shut the windows tightly and use soothing sleep music to relax your mind and have a peaceful sleep.

Use the Perfect Pillow

It is impossible to fall asleep unless you are satisfied with the softness, firmness and thickness of your pillow. A good sleeping pillow lifts and aligns your head at the level you desire and find comfort. Sleeping on a hard pillow can cause neck pain, while sleeping on a very soft pillow may sink in your head in the bed and can be unpleasant and uncomfortable for sleeping. It is important to try out and find your fit pillow to experience a sound sleep. Also, look out for hypoallergenic pillows to reduce the risk of catching allergies at nighttime.

Choose Comfortable Bedding

An extremely important element of your sleep environment is your bedding. This includes selecting the best mattress for a good night’s sleep. Make sure to factor in your sleeping position, your age, weight and preferred firmness before purchasing a suitable mattress for your bedding. Always try to go for sustainable, environment-friendly bed sheets which are made of organic material and hypoallergenic. Choose a blanket, comforter or duvet to style your bedding as well as cover up and sleep under for a cosy night.

Practice Deep Breathing Techniques

Often, people find their minds buzzing with stressful thoughts of the day when they hit their bed and try to sleep. Practising the 4-7-8 deep breathing technique is one of the ways to manage stress and fall asleep quickly. This technique involves breathing for 4 seconds, holding the breath for 7 seconds and then practising exhalation for 8 seconds. This breathing technique aims to reduce sleep anxiety issues and help people achieve a good quality of sleep.

Screen Time

Stop screen time at least half an hour before bed. Kids and adults alike have become prisoners of technology and addicted to their gadgets. They often use their mobile phones and tablets until they close their eyes to sleep. However, screen time before bed is quite harmful to sleep health. Being preoccupied with these gadgets right before sleep can stimulate the brain to become hyperactive and awake and cause delays in sleep.

Moreover, the blue light from the screen reduces the production of melatonin, which is a hormone responsible for regulating the sleep-wake cycle. Naturally, if our body becomes low on melatonin, we can end up experiencing insomnia and feel tired and irritable the next day. Last but not least, a mobile phone’s alert sounds can delay REM sleep, which is essential for healthy brain development and emotional processing.

Take a Quick Shower Before Bedtime

While a morning shower refreshes your body and soul for the day ahead, a quick, warm shower before bedtime has been proven to be relaxing for your mind and body. The heat of the warm shower has been shown to relax our heart muscles, lower blood pressure and heart rate and soothe and relax tense muscles.

Conclusion

How did you find our guide to getting a good night’s sleep? Have you tried and experienced any of these tips before? What do you do to get a good night’s sleep? Do let us know!

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