Do you know that getting adequate amount of sleep at night can help you maintain proper weight? After a stressful day at work, having a good night’s sleep is all the remedy your body needs. Irregular sleeping pattern tend to make us lose focus in the daytime. In order to sleep better at night, there are certain things you must do. I have compiled a list of things to do to help you sleep better at night.
1. Practice a good evening routine.
Before going to bed at night, it is important to discard your worries and cares because negative thoughts and anxieties tend to get in the way of you getting a good night’s sleep and in some cases might cause terrible nightmares. Stressful activities can cause secretion of cortisol, which increases alertness. Before going to bed at night, I recommend you do the following;
- Eat a good dinner.
- Reflect on your day’s activities and find your area of strength.
- Say a little prayer to God, giving thanks for everything.
- Plan your next day. Make a list.
- Read a book for at least 30 minutes before going to bed.
2. Moderate your room temperature.
Your room temperature also affects your chances of quickly falling asleep. Most people are comfortable sleeping in cool temperature (around 65°F or 18°C) with sufficient ventilation. If your room temperature is too hot or cold, it will prevent you from getting quality sleep.
3. Turn off your gadgets and electronics:
Turn off your laptops, smartphones and tablets one hour before going to bed. You are not going to quickly fall asleep after much light exposure to your eyes from your smartphones for the next hour. Backlights from smartphones can suppress melatonin, the chemical your body secrets which makes you fall asleep. It is necessary to turn off all your electronics completely to avoid getting interrupted when sleeping. When your devices are completely turned off, it will prevent you from seeing your phone’s notification led light blinking, urging you to check your email, Twitter or Facebook.
4. Take your bath before going bed:
When you take your bath before going to bed, your body temperature drops, sending a signal to your body that you are ready for sleep. The lower your body temperature is, the easier it is for you to get a good night’s sleep.
5. Sleep in total darkness.
Melatonin is a natural hormone released in your blood when darkness occurs and helps decreases your body alertness; making sleep more welcoming. Therefore, I recommend you change your colorful room curtains to dark curtains or window blinds.
6. Listen to sleep meditation before bed.
Well guided sleep meditation can help you enter into deep sleep. It will give you an enjoyable restorative sleep; causing your muscles to relax and your breathing to become slower and deeper, and in return replacing all your mundane thoughts with lucid thoughts.
7. Utilize melatonin supplements:
If you are having trouble reaching deep sleep stage due to low melatonin level, melatonin supplements can help you improve your sleep cycles making you sleep better at night. In most situations, melatonin supplements are quiet safe in low doses for both short-term and long-term use, I kindly advise you speak with your doctor before taking them.