Most of us need at least 7-9 hours of sleep every night but we rarely get so. As a result, we end up waking tired and restless. Sleep deprivation can lead to many serious health issues like depression, obesity, blood pressure, and heart disease and also make you look older.
Still, the studies show that many of us are not on the right track and are not getting enough sleep that we all deserve and need. Here are some proven solutions to put you on the right path. Let’s learn about 5 things to do before sleeping to get into better sleep.
5 things to do before sleeping to get a peaceful sleep every night
In the hyperactive world that we live in, it can be challenging to escape the stress and screen time that we all are exposed to. Despite all the changes in lifestyle, the need for a peaceful sleep still remains constant.
It is extremely important to focus on high-quality sleep. But it is more important to work on your lifestyle and habits so as to ensure you get a sound sleep. For example, sipping a cup of coffee right before bed will definitely not help you wind down, rather, it will take you away from your restful sleep.
Here are 5 things you can try before bed that will help you get better sleep, fall asleep faster and make you wake up feeling more rested and refreshed:
1. Say no to screens 20 minutes before bed:
Avoiding screens in today’s age is the most difficult thing to do whether it is your mobile phone or watching Netflix on a binge, they are all responsible for not letting your mind wind down.
2. Keep the stress away:
Having stress-free nights always might not be possible as we all have to go through some kind of stress from time to time but doing what can make your nights calm and relaxed plays an important role in your sleep quality.
3. Wind down in silence:
Give yourself some time to relax, even if it is just 15 minutes. One can wind down by reading, listening to music, or spending time with your family. Winding down prepares your body and mind for sleep.
4. Mindful eating:
You should be thoughtful about what you eat before going to bed as many foods like coffee, sugar, and food high in fat content tends to reduce the quality of your sleep. For better quality sleep, one should avoid eating heavy meals at night.
5. Turn off your phone or any other electronic device:
Mobile screens can take your peace away. Try to keep your phones and other electronic devices away at least 20 minutes before bed to go into a deep slumber.
Effective ways to have a sound & peaceful sleep
Your body repairs itself and fights off foreign bacteria & viruses when you are asleep. Therefore, it is very important to sleep properly as getting enough sleep help to improve your mental & physical health along with improving your mood and decision-making skills.
Following are some ways that can help improve your sleep quality and can help you have a sound sleep:
1. Give yourself some time to fall asleep:
Giving yourself enough time to fall asleep help you sleep better and wake up feeling refreshed and rested.
2. Consistent sleep routine:
Going to bed at the same time every day helps improve your sleep quality and makes it easier for the body to fall asleep.
Exercising helps you sleep better. Get into some physical activity, even a 10-minute walk is enough, however, more is always better. Try finishing your exercise at least 3 hours before sleep.
4. Sleep space:
The place where you sleep plays an important role in helping you sleep better. Having a favorable sleeping environment that is quiet, dark, and cool help your brain and body to relax and unwind.
5. Have track of what you’re eating:
Avoid caffeine, alcohol, or heavy meals at night as they can interfere with your sleep. Limit your liquid intake a few hours before bed to avoid going to the bathroom in the middle of the night.
6. Avoid daytime naps:
Naps can definitely help you compensate for your lost sleep but limit your daytime naps only to 15-20 minutes if you have trouble sleeping or staying asleep at night.
7. Winding down:
Give your body some time to wind down before you get into a deep sleep. Your body requires some time to fall asleep and thus, developing some habits such as practicing breathing exercises, and relaxation techniques, tuning into calming melodies or dimming the lights help your body prepare itself for sleep.
The secret to a good night’s sleep
Sleep is of utmost importance for the body to function properly. If you’re seeking an answer to a peaceful sleep, then you’ve come to the right place.
By now, you must be knowing that a healthy adult requires a minimum of 7-8 hours of sleep on an average but do you remember when was the last time you slept so well? Thanks to all the stress, anxiety, and even an overly hot room temperature that can interfere with your normal sleep cycle. Read on to know more about some points that might help you get restful & peaceful sleep:
1. Make sleep your priority:
In these times, when lives are getting busier, and no one focusing on sleep, making sleep your priority and putting efforts to improve the quality of your sleep is bliss for your body & health.
2. Get a restful sleep:
Don’t complicate your sleep pattern and focus on getting a peaceful sleep by optimizing your bedroom environment. It will help signal your body that it’s time to sleep.
3. Invest in your mattress:
Your mattress plays an important role in your sleeping position. When your body is rightly aligned, you get better sleep. A well-aligned body helps you stay asleep throughout the night.
Benefits of sleeping well
Sleeping enough helps a person maintain his overall mental & physical health. Sleep is as important as regular exercise and a balanced diet when it comes to health & wellness.
People nowadays don’t pay attention to the necessity of sleep amidst their busy schedules but sleep is as vital as other factors in order to maintain your overall well-being.
Here are the reasons why you should have a peaceful sleep:
1. Better productivity & concentration:
Research shows that better sleep has a direct correlation with better productivity and concentration levels. Sleep patterns of a person impact his/ her behavior and have a direct impact on productivity.
2. Lower risk of heart disease:
High blood pressure often leads to heart diseases. Studies prove that getting adequate rest allows the body’s blood pressure to regulate itself, thus, reducing the chances of heart diseases.
3. Lower inflammation:
Studies suggest a direct link between sleep deprivation and gastrointestinal diseases that result in inflammation. It has been proved that sleeping well reduces inflammation in the body contributing to overall well-being.
4. Stronger immune system:
The body recover, regenerate and repair itself while you are asleep. Likewise, the body fights off bacteria and infections while it is at rest, making the immune system stronger.
Sleep is an essential yet often neglected part of everyone’s life. A good night's sleep helps the body to repair itself promoting overall health and well-being. Sleep helps the body to repair itself promoting overall health and well-being. Good sleep is as important as a healthy diet or regular exercise.
Poor sleep can have immediate negative effects on your health and body. Your sleep patterns also have a direct impact on your sleep. It affects if you will have a good sleep or a poor sleep. Let’s try to focus on our sleep quality from now onwards to have a healthy happy life! Try our Restful Sleep Gummies to go into a deep slumber without fail. Explore here: https://welly.in/collections/shop
Frequently Asked Questions About Peaceful Sleep
Q. How many hours should I sleep to get peaceful sleep at night?
A. An average adult requires a minimum of 7-8 hours of sleep every night in order to stay healthy. However, there’s no restriction as we all might feel tired at some point or the other and this duration of sleep may vary.
Q. How can I ensure that I get an adequate amount of sleep every night?
A. In order to experience a peaceful sleep, you need to follow a uniform sleep routine and good lifestyle habits to eliminate the factors that are disturbing your sleep
Q. How important is a good night’s sleep?
A. Sleep, regardless of anything, is very important for a healthy lifestyle. It helps your body repair tissues and strengthens the immune system. The brain also repairs itself while the body is at rest and researchers also believe that sleep is essential for the healthy functioning of the brain.
Q. Do we need less sleep as we grow older?
A. No, that’s not true. The sleep need doesn’t change with age but as we grow older, our sleep quality declines, making us frequently wake up in the middle of the night or increased daytime naps. In order to lead a healthy life, try catching up on your sleep deficit as and when you get time!