sleep

7 Effective Tips for a Better Night’s Sleep

November 9, 2020

A good night’s sleep is very important to our overall well-being. Sleep refreshes our body and prepares our mind for new challenges of a new day. But many times, life can become very stressful so that your thoughts and worries keep you awake at night. If you’re having problems falling asleep, these 7 tips can turn your sleepless nights into a better restful night’s sleep.

Why Is Sleep So Important?

Sleep relatively affects our physical and mental health. Without enough sleep, you may feel fatigued and run out of energy before the end of the day. It’s more difficult to stay focused and accomplish work tasks effectively. Sleep deprivation also disturbs our emotional balance and increases negative thinking. So you may be in an irritable state of mind which will affect your mental health and people around you.

When we sleep, our body and mind are recharged. Sleep allows our brain to reorganize information and improve its functions. It gives time to our body to repair any damaged cells at night, so we feel refreshed after waking up. Therefore, to achieve good health, we need to get enough sleep. 

If you’re having trouble sleeping, follow these 7 effective tips and you will sleep better!

Tip 1: Reset your sleep schedule

To get a better night’s sleep, you should always go to bed and rise at the same time and try to stick to it as much as possible. This way your body and mind are prepared for a great night’s sleep. Once you’ve found a workable sleep schedule, you should try not to oversleep on weekends because it makes you lose your track.

Tip 2: Create a sleep-friendly environment

In order to get a good night’s sleep, you need to create a sleep-friendly bedroom by considering these main elements: light and noise. Our body responds to the exposure of light systematically which is called “the circadian rhythm”. With this sleep-wake cycle, our brain releases melatonin hormones when darkness falls preparing and relaxing our body for sleep. Therefore, when it’s bedtime, you should keep your bedroom as dark as possible and make sure there is no light that may disturb your sleep quality.

You should also turn off the notification on your gadgets to avoid buzzing at night. And if you can’t fall asleep without the TV on, we suggest you try listening to relaxing music instead.

Tip 3: Include physical activities in your day

Physical activities are a great way to unwind and improve sleep quality. However, it is suggested that some vigorous exercises like running, boxing, and swimming should be done 3 to 4 hours before going to sleep because these exercises will keep your body energized for a few hours and this could prevent you from falling asleep. You can still do some light exercises like yoga and tai chi before going to bed because these mind-to-body exercises will relax your body and help you fall asleep faster.

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Tip 4: Get a comfortable mattress, pillow, and sheets

If you can’t sleep because of your uncomfortable bed, maybe it’s time to invest in a good mattress. A good mattress should support your whole body so you can sleep soundly without any discomfort. It’s also important to choose the right pillow that helps align your neck and spine. And to make your bed more inviting, we suggest you change the sheets regularly because it gives you a sense of cleanliness and also keeps dust and bacteria away.

Tip 5: No napping during the day

Taking a nap during the day seems to be a tempting option when you cannot get good sleep at night. But if you take a nap, it may become even more difficult to fall asleep. If you usually feel tired during the day, we suggest you go outside and get some fresh air to wake up your brain.

Listening to fast-paced music, drinking more water, and playing games for your mind can also effectively refresh your mind and wake up your brain.

Tip 6: Don’t eat too late

People who eat late at night tend to sleep late because the digestive system has to work hard to digest the food. The results of eating late include uncomfortable symptoms such as bloating and heartburn which prevent you from getting a night of restful healthy sleep.

If you really get hungry and need to eat something, choose light snacks such as a banana or mixed nuts and avoid dairy products.

Tip 7: Create a healthy pre-bedtime routine

A healthy pre-bedtime routine can easily get you to drowsiness. It eases your body and mind before sleep. You can start with a nice warm bath, write a journal, read a book, or do a 10-minute meditation before going to sleep. During this time, you should turn on the sleep mode on your gadgets and make sure they won’t disturb you at night. By repeating a regular pattern, you will gradually train your body and mind for sleep.

If none of these activities works for you, a relaxing aromatherapy massage before sleep might be beneficial. With RLAX, you can book a session of Jap Sen massage, Thai massage, etc. and our experienced therapist will deliver the service to your doorsteps. You can relax anytime even before going to sleep in the comfort of your own home. Download our app, or book directly on the website. We can’t wait to treat you!

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Maprang

Hi, I'm Maprang — a content writer and translator in Wellness, IT, and Hospitality industries. I believe that anything can start from being a little bit more creative! :)