Deep sleep is important not just for your well-being, but also for your health. As much as we might want to get that late-night reading or watch a movie before bed, most of the time our brains are saying no and asking us to stay put for the night. That’s why it’s so important to get in a good quality of sleep. Even just a few hours of uninterrupted rest can make you feel refreshed and ready to take on the day ahead. But getting into deep sleep isn’t as easy as it sounds. In this article, we’ll cover some basic tips on how to get into a deeper sleep so that your dreams don’t remain just dreams – they become reality!
Exercise before bedtime
Exercising before bed is an excellent way to wind down before bedtime and set yourself up for a good night’s sleep. When you exercise in the hours leading up to the bed, it forces your body to produce endorphins, a natural pain reliever that reduces stress and anxiety. Exercising also forces your body to produce more dopamine, which is responsible for feelings of reward and cravings for things like food, sex, and sleep. This is what you need to get a great night’s sleep, so you can wake up refreshed and ready to tackle your day.
Avoid screen time an hour before bed
The hours leading up to bed are the perfect time to wind down and get ready for sleep. When you’re distracted by electronics, you’re unable to create a relaxing, soothing environment that will let you fall into a deep sleep. Instead of scrolling through Instagram or watching a series, opt for reading a book, listening to music, meditating, or doing light activities like knitting. If you’re lucky enough to have a few relaxing minutes before bed, try closing your eyes and taking a few quiet, deep breaths to relax your mind and body. You’ll be surprised how something so simple can make a world of a difference!
Don’t drink caffeine after 8 p.m.
Caffeine is great for getting you up and moving throughout the day, but it’s a powerful sleep disruptor. Try to avoid consuming caffeine within eight hours of your bedtime to avoid waking up feeling groggy and jittery. Red Bull, coffee, cola, tea, chocolate, and other high-caffeine foods and drinks are common sources of caffeine. Limit these to avoid disrupting your sleep. You can also try switching to decaf if you struggle with caffeine consumption. If you struggle to avoid caffeine, consider switching to decaffeinated tea. You don’t need to switch to a tea drinker because black tea has almost the same amount of caffeine as coffee or cola, but iced teas and energy drinks don’t contain caffeine.
Lightly scent your environment
Scents can help you relax and fall asleep more quickly. Choose a few candles, diffusers, essential oils, or air fresheners that relax you and make your bedroom smell like them. If you don’t have these scented items, you can create a relaxing scent by burning some scented candles or diffusing some essential oils. If you don’t want to buy new scented items, simply switching up the scents in your bedroom can make a huge difference.
Incorporate a wind-down ritual
When you’re winding down and preparing for bed, try to avoid stressful activities that will only lead to tension. Instead, try to relax by focusing on your breathing, taking a warm bath, listening to calming music, reading a book, or journaling. Try to avoid doing anything else that will make you anxious. When you focus on relaxing the anxious thoughts that are preventing you from getting in a good night’s sleep, you’ll be able to relax and make your bedroom a place where you’re more likely to fall asleep.
Use a sleeping mask and earplugs
Sleeping pills, in particular, are a dangerous choice for those looking for a good night’s sleep. Sleeping pills are dangerous because they are prescribed to people who have insomnia and other conditions that should be treated through lifestyle changes, rather than with a pill. If you’d like to try sleeping pills, be sure to talk to your doctor first. Sleeping pills, however, don’t work for everyone. If they don’t help you fall asleep, consider trying another strategy. Sleeping masks and earplugs are great alternatives for those looking for a natural way to fall asleep. Masking scents is a great way to create a relaxing, soothing scent that will help you drift off to sleep. Ear plugs can help you block out distractions while you’re trying to fall asleep.
Getting in a good quality of sleep is important for your well-being. While you can maintain a healthy sleep schedule by avoiding sleeping pills and other dangerous methods, getting into a deep sleep is not as easy as it sounds. Luckily, with a few tricks, you can create the perfect sleep environment and reap the benefits of deep, restful sleep. In this article, we’ve covered a few essential tips that will help you get in a deeper sleep.