6 Bedtime Essentials for a Good Night’s Sleep

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Sleep is not an annoying interlude between each busy day; it’s an essential time for our bodies to recharge, ready for the next day. Having the occasional bad night doesn’t create too many problems, but it can be a real issue when it becomes a negative cycle. People who experience consistently poor sleep run a higher risk of such medical conditions as strokes, diabetes and coronary heart disease.

Getting to sleep and staying asleep can be easier said than done. Fortunately, the internet is rich with suggestions and information. Let’s take a look at six tips for having a good night’s sleep. 

  1. Eucalyptus Bed Sheets

Eucalyptus is most widely known as a treatment for clearing nasal congestion. It’s frequently used by people suffering with colds, flu, asthma or allergies. Eucalyptus sheets can serve us because they are antibacterial and antimicrobial. They can help us sleep without the use of unsafe chemicals. 

The air we exhale is warm and damp, which in turn affects our bedsheets. Eucalyptus sheets dry a third quicker than standard cotton or polyester sheets. According to the professionals from sleepauthorities.com/best-eucalyptus-bed-sheets/, they have an eco-friendly touch and are resistant to pests like mites. Their smooth consistency makes them less likely to become wrinkled during use. 

  1. Daily Exercise

We are body, soul and spirit. We never sleep as deeply as when we are physically tired at bedtime. People need to have at least thirty minutes of moderate exercise, five times a week. The thirty minute period can even be broken up into three blocks of ten minutes. It’s important to time one’s daily exercise routine wisely. No moderate exercise should be taken an hour before bed. If it’s going to be rigorous,  do it three or more hours beforehand. 

  1. Stick to theRoutine

Adults need to be careful not to have too much sleep during the day, or it will affect their nights. If they do need a brief sleep, however, it’s important to set the alarm for thirty minutes maximum, before getting up again. 

There’s nothing more fun than staying up late at the weekends and having a lie-in in the morning. Our bodies respond more positively to routines, however. This means it’s best not to go too mad at the weekends. During the week, stick rigidly to bedtimes and getting up times so that your body clock is not disturbed. 

  1. Make the Bedroom a Peaceful Location

Anyone who works in their bedroom risks being unable to switch off at bedtime. Try to keep it as a sleep area only, and let it be a quiet and peaceful room. Use light-blocking curtains if necessary. There are extra ways people can create the right environment, however, by wearing eye masks and using ear plugs to block out light and sound. 

A blue light is emitted from computers, televisions and mobile phones. This light plays havoc with our melatonin production, which is our sleep hormone. The solution is not to look at screens an hour before bed. Consider having a ticking clock, a  fan or music if it will help bring on restful sleep. 

  1. Eat and Drink the Right Things

Interestingly, milk, chicken and turkey are good for sleep because they contain chemicals that contribute towards our sleep hormones. People should avoid eating large meals before bedtime as they will feel stuffed, struggle to lie down and their bodies will still be digesting it. Spicy food isn’t great in this regard either.

Smoking products aren’t good because nicotine is a stimulant. So is caffeine, so hold back from that late evening coffee. Alcohol may help people get to sleep quickly, but the benefits can be short lived as it can disrupt sleep later on. 

  1. Deal with Stress

If someone has loads of things they need to do, it’s important they are written down before bedtime; it will feel like these things can be parked overnight. Otherwise, the brain can keep rotating these different thoughts  all night, so we don’t forget them. Being  mindful is a great daily practice because it centres our thoughts and reduces feelings of stress.  When it comes to assisting nightly sleep, ten minutes during the day can be as powerful as late evening mindfulness. Our bodies are our temples, and a late evening warm bath can soothe and calm us inside and out. 

As we have seen, sleep is an important part of our lives. To some people it comes naturally, but for most of us we need to be wise. Let’s have great sleeping environments with quality bedding, and exercise each day. We need to be disciplined over our sleep times and what we eat and drink. Our minds need to be calm before bed too, in order to reap the greatest benefit.  

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