Failing to get a good night’s sleep can have an array of side effects for both your body and mind, especially when you’re continually missing out on restful sleep for days or even weeks at a time. You can expect to have to battle against fatigue, drowsiness, an inability to focus, a total lack of energy and irritability to say the least, and there are many serious health conditions that you risk falling victim to if you don’t rest well.
Thankfully, learning how to get the best night’s sleep doesn’t have to be as difficult as you might initially imagine. There are numerous different steps and ideas that you can utilize to increase your chances of drifting off into a deep sleep night after night, and this guide is filled to the brim with the most effective tips and tricks to make the most of now.
So, what are you waiting for? Read on to discover more, and you’ll finally be able to wake up feeling as refreshed and revitalized as ever!
Create The Right Environment
One of the most important steps that you must follow if you want to stand any chance of getting a good night’s sleep is to create the right environment. Your bedroom will have an enormous impact on your ability to rest well, as it can either encourage you to drift off into the most amazing sleep, or stop you from actually being able to relax and unwind ready for bed, so you need to ensure that you can create the perfect space that promotes the most suitable vibe.
The color scheme that you use inside your bedroom can have a noticeable impact on your ability to sleep well, as loud and overwhelming colors such as red can distract you while you’re trying to fall asleep. Instead, softer, warmer colors such as beige are far better suited, as they can help to create a comfortable and inviting atmosphere that gently cradles you to sleep. Use no more than 2-3 different colors when decorating your bedroom, even if they’re calming tones, as you’ll be surprised at just how much this can influence how long it takes you to fall asleep.
Another key aspect of your bedroom is of course your bed. Using a poor quality bed that doesn’t provide you with the support that you need will no doubt leave you with all manner of issues that will prevent sleep, as you’ll be tossing and turning through the night trying to find a comfortable position, and the aches and pains that you experience as a result of your poor quality bed will keep you up for hours. Taking the time to source a good bed frame and a suitable high quality mattress that offers the support you need will have an instant impact on your ability to drift off, and you’ll stand a much better chance of sleeping through until the morning in your new and improved bed. Don’t forget to find some pillows that suit your needs too – those who sleep on their back should be using a different type of pillow to those that sleep on their side, and there are countless different filling types to choose from.
Adapt & Change Your Diet
The food that you eat can influence the quality of your sleep pretty dramatically, especially when it comes to your evening diet that you consume before bed time. It’s always recommended that you can avoid eating for at least 1-2 hours before bed, as you need to give your body enough time to digest and process everything that you have consumed throughout the day. Eating shortly before bed will cause you all manner of gastrointestinal distress, from heartburn to constant burping, as your body’s metabolism slows down when you lay down to sleep and your digestion will not be working at optimal levels.
Eating spicy and oily foods within 3-4 hours of your intended bed time should also be avoided. Spicy and oily foods are far harder for your body to digest, requiring lots more energy and exertion to pass through your body properly, so making the mistake of eating such foods when your metabolism is due to slow down will lead to a world of issues. You might not be able to sleep due to discomfort in your stomach or chest, and it’s likely you’ll be tossing and turning with heartburn and a constant feeling of queasiness, too. Stick to light foods in the evening whenever possible, as this way you won’t be overloading your body with junk that it can’t process in time.
You may be interested to know that there are actually a number of foodstuffs which are said to help you drift off better. Most of these are plant based, which generally means the chances of adverse side effects are far slimmer when compared with chemical over-the-counter sleep aids. For example, you might benefit from brewing yourself a mug of hot chamomile tea, or potentially even chewing some delta 8 gummies with plant derived THC is an idea you’d like to explore.
Say Goodbye To Your Smartphone
Last but by no means least, saying goodbye to your smartphone is a brilliant way to help improve your chances of resting well. Unfortunately, the artificial blue light that is emitted from your smartphone’s screen can trick your natural body clock into thinking it’s still daytime, throwing your circadian rhythm into free fall and leaving you awake and alert at 3 am. So, rather than allowing the fake sunlight blaring out of your phone screen from taking over your body’s natural processes, make the smart decision to put your device out of sight for at least 1-2 hours before you intend on going to bed.
This way, you’ll be able to give your eyes (and brain) a much needed rest away from the harsh artificial blue light. Your body can decide for itself when it’s ready to go to bed, which will likely be far earlier in comparison.