Sleeping is what brings us to life after a long day of work and stress. There’s no better feeling than falling asleep in a comfortable bed and covered with soft sheets. Sadly, a lot of people are too glued to their phones and other devices, consuming various content that they forget the importance of sleeping regularly and waking up on time. For many, going to sleep is an easy and pleasant activity, while for some, it takes them a while to fall asleep. In case you have issues with falling and staying asleep, you might need to visit a doctor, but everyone else, here are some holistic ways to sleep well and get a good night’s rest:
1. Don’t use your phone before bed
Scrolling your phone might be a good way to fall asleep, but it’s especially healthy, so try to avoid using your phone right before bedtime. If you feel like you must, at least play soothing games that can help you fall asleep faster, or meditate. Social media may seem fun during the day, but the last thing you need before sleeping is someone else’s life in front of your eyes. It might take you a while to get used to this, but if you do, your sleep quality will definitely improve. If possible, disable all the notifications on your phone, except the alarm clock, in case you still get tempted to use it. Many phones offer Do Not Disturb mode, so feel free to use every time you don’t want to be interrupted by constant buzzing and ringing.
2. Read something nice
You don’t have to read a lot, only a few pages would be enough, especially if you’re close to falling asleep. There are many benefits to bedtime reading, so if you feel like you need to improve your concentration or simply feel better, then reading a book is something you should try. You can read anything you’d like — from romance novels to self-help books, but just in case, make sure that you read calming and uplifting books. Even though the latest crime thriller might seem exciting, it’s not really advised to read upsetting and violent books before going to sleep. Better save them for the daytime, when you’re feeling fresh and rested! If you still prefer technology, you can get a Kindle or any e-reader, just adjust the screen brightness during the reading so you won’t hurt your eyes.
3. Make sure you’re relaxed
Many people decide to relax only if they’re really stressed, but relaxing should be part of everyone’s self-care routine. Use the opportunity to unwind every time you have some time off. Instead of taking a quick shower, you can have a soothing bath while listening to music. Additionally, you can get scented candle supplies and enjoy the sweet smell of vanilla or cinnamon. Having a massage therapy in the early evening can also help you improve circulation and get ready for a good night’s sleep. Whatever you choose to do, make you do only things that make you feel calm and collected and if possible, spend evening hours with people who’re good for you and your well-being. And if you want to get fully relaxed, then you should try meditation, as it’s one of the best ways to calm your breathing and fall into a peaceful sleep. There are many meditation apps to choose from, so feel free to try them all until you find something that you like.
4. Limit your liquid consumption
Having a glass of water by the bed is fine in case you get thirsty, but it’s important to limit your liquid intake if you want to have a peaceful sleep. Waking up during the night to go to the bathroom can be frustrating as it is, so you don’t need to make it worse by drinking a lot of water, tea or anything else before going to bed. You can have a cup of herbal tea but make sure you don’t drink it prior to the bedtime, or if you do, drink it slowly so you won’t overburden your bladder. Also, don’t drink any alcohol as it can disturb your sleep and make you wake up with a terrible hangover the next day. If you feel like you must drink something, make sure to drink in small sips and always opt for non-sweetened, healthy and non-caffeinated drinks.
So, these tips will definitely help you sleep better and feel great after you wake up. If you have your own rituals that help you, you can also incorporate them into your night routine. Also, if possible, set up a sleeping routine that you’ll stick to, no matter what. For example, try going to bed approximately at the same time every evening, and also, try to wake up early, so you’ll have more chance to have a productive and fulfilling day.