Here’s What you Need to Sleep Better

By  //  March 17, 2022

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As important as sleep is to the well-being of everyone on the planet, many people don’t get enough good quality sleep. This sleep deprivation often negatively affects focus and other workings of the body.

According to the American Academy of Sleep Medicine, adults ought to get seven hours of sleep or even more every night, just as younger adults could need nine hours or more. Not many people meet this sleep requirement.

 If you find it difficult to sleep well or maintain a healthy sleep schedule, these tips will help you to sleep better.

1. Creating a sleep schedule

Sleeping at different times every day makes it difficult for your body to ease into a proper sleep schedule. You need to sleep around the same time daily and wake up around a stipulated time as well.

To maintain a consistent sleep schedule, you need to avoid staying up late or sleeping in.‌

When you stick to a schedule, your body develops a consistent sleep-wake cycle that helps you sleep better.

2. Buy A White Noise Machine

Sometimes, you find it hard to sleep because of noise in your environment. Some sources of noise include chatter, opening, and closing doors, cars honking, blaring TV, and other Common environmental sounds.‌

A white noise machine blocks out all noises and creates a constant ambient sound that can lull you to sleep. You can buy a noise machine, install an app on your device, or use a fan.

It is important to find the white noise that’s most suitable for you. ‌

3. Meditation helps

‌Meditation is a process that helps you to quiet your mind and relax your body, and it can prepare you for sleep. Methods like traditional meditation, Visualization, and Progressive muscle relaxation can help you relax and sleep.

Apart from meditation, you can lower your lights, listen to soothing music, do some quiet reading, and engage in low-impact stretching

Turning off all electronics about 30 minutes before bed also helps.

4. Get Good bedding 

You can set up your bed for better sleep by getting the right mattress and sheets for good sleep. For instance, Bamboo sheets have great temperature-regulating abilities, so they can keep you cool or warm, depending on the current temperature.

They are also breathable, hypoallergenic, and sustainable.

If you live in a humid region, the moisture-wicking feature of Bamboo sheets comes in handy to prevent bacteria, insects and keep you free from mattress smell and skin infections. 

5. Set up a Sleep-Ready Room

‌Beyond your bed, ensuring that your entire bedroom is set up for sleep is essential. You can make your room sleep-ready by dimming your lights to support a sense of calm and sleep.

Reduce your light exposure to light before bed, which means you should stay off your Smartphone, Computer, Television, and any other light-emitting device before bed. Taking them out of the room is the best solution.

Instead of being on your phone until you want to sleep, reading a book will help you wind down into a peaceful sleep. ‌