A good night’s sleep can be just as vital for us as a healthy diet or exercise. Poor rest has some immediate adverse effects on several areas of our lives including our hormone levels, brain function, and daily activities. Many things can interfere with a good night’s sleep, from family responsibilities and work stress to unexpected challenges like illness. Take these things into account, and it’s no wonder that sleep can sometimes be elusive.
Tips for a better night sleep
The quality and quantity of sleep have declined over the past few decades. A large number of people regularly get inadequate sleep. To optimize our health or lose weight, a good night’s sleep is one of the most important things that we can do. The following are proven tips to improve sleep.
- Stick to your sleep schedule
Try to set aside more than eight hours of sleep, as the recommended amount of sleep for a healthy adult is at least seven hours. The majority of people don’t require eight hours in bed to achieve this feat. Try to go to bed and get up at the same times every day because being consistent reinforces your body’s sleep-wake cycle.
- Don’t consume caffeine later in the day
Caffeine has a number of benefits and is consumed by a large population around the world. A single dose of caffeine can enhance our energy, focus, and sports performance. However, when we consume it later in the day, it stimulates our nervous system and might stop our body from relaxing naturally at night.
- Reduce exposure to blue light at night
It is beneficial to get exposed to light during the day, but exposure to light in the nighttime negatively affects. The main reason is the effect on our circadian rhythm that tricks our brain to think that it is still daytime. The blue light emission from electronic devices in large amounts can be the worst in this regard. We can wear glasses that block blue light, stop watching TV, and turn off any bright lights about 2 hours before going to bed.
- Take a warm bath or shower
A relaxing shower or bath can be another excellent way for better sleep. A relaxing bath can help improve our overall sleep quality and make us fall asleep faster. A study shows that taking a hot bath 90 minutes before bed improves sleep quality and helps people get more deep sleep. Only bathing our feet in hot water can also improve our sleep if we are not in the mood to take a full bath at night.
- Relax your mind with a cup of chamomile tea
A perfect cup of chamomile tea is an extremely effective way to calm your mind and relieve stress. Some of the simplest pleasures in life might positively impact our sleep, like sipping some of our soothing chamomile tea. This tea from Xenvi is equipped with organic chamomile, blackberry leaves, and rosehip. Start sleeping more soundly with a cup of our Xenvi Relax wellness tea.
Though a vast majority of people may not be able to control the factors that can interfere with sleep, there are many proven tips to improve sleep. Following these habits can make a significant difference between restlessness and restful slumber. All these practices and patterns can help anyone maximize the hours that we spend on sleep.