Tired of tossing and turning at night? Tired of watching it become 3am without realising how? Tired of feeling tired and yet not being able to sleep?
There are a lot of factors that come in the way of a good night's sleep — from work stress and responsibilities to unexpected challenges, such as illnesses. It really is no wonder that quality sleep is becoming increasingly elusive and “how to get good sleep?” is becoming a question we ask often.
While you may not be able to control all the factors that interfere with your sleep, you can adopt habits that lead to better sleep. We have a set of simple tips for good sleep, which will in turn help you be more energetic and productive during the day.
Reduce Blue Light Exposure
Electronic devices like smartphones and computers emit blue light in large amounts. It truly is a sleep-killer. While exposure to light during the day is beneficial, nighttime light exposure has the exact opposite effect. This happens because your brain is tricked into thinking that it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. There are several ways to reduce nighttime blue light exposure and apps such as f.lux will do wonders for your sleep cycle.
Work On That Sleep Cycle
Your body’s circadian rhythm works on a set loop, aligning itself with sunrise and sunset. One study notes that being consistent with your sleep and waking times can aid long-term sleep quality. Another stated that participants who had irregular sleeping patterns / went to bed late on the weekends reported poor sleep quality. If sleeping is a struggle for you, try to get in the habit of waking up and going to bed at similar times every day. A few weeks in and you may not even need an alarm.
That Relaxing Feeling
Several people develop a pre-sleep routine that helps them relax. Relaxation techniques before bed improve sleep quality and are a common technique used to treat insomnia. Common strategies include listening to relaxing music, reading a book, taking a hot water bath, deep breathing and meditating. Try one or more different methods and find what works best for you.
Exercise
When it comes to answering “how to get good sleep” exercising is surely one of the best science-backed techniques to improve sleep quality and overall well being. It enhances all aspects of sleep and has been used to reduce symptoms of insomnia. Point to note: although daily exercise works for a good night’s sleep, exercising too late in the day tends to cause sleep problems.
Supplement It
With late nights and all-nighters becoming the norm in colleges and even high-demanding workplaces, sleep cycles are surely going for a toss. With these constantly changing sleep patterns, melatonin has become quite the buzzword.
While there are several supplements out there to choose from, most are boring melatonin pills. Welly’s Restful Sleep Gummy Pops definitely don’t fall into that club — they're fun, effective, chewy and yummy supplements in the form of gummies. Each Gummy Pop is infused with melatonin, chamomile and L-theanine — the right blend of natural and effective ingredients for that elusive good night’s sleep! That’s not all — the tasty Goodnight Grape flavour is a treat before bedtime. This is where you can get your very own Restful Sleep Gummy Pops and join the dream team!
