Although settling in for the evening is on people’s minds as they work and several times throughout their day, getting a good night’s sleep is hard for many. Either they have a hard time falling asleep at night or they wake up several times per night. That leaves them tired and unable to perform during the day and spending another day craving sleep. Continue reading for nighttime rituals and sleep hygiene tips that ensure a good night’s sleep and well-rested mornings.
It is no secret that getting a good night’s sleep is essential to having a good day. Not only are you well-rested, getting a good night’s sleep helps people function better during the day and is vital for overall health.
Quality sleep is as critical as nutrition for health. In addition to helping stave off obesity, quality sleep reduces the risks of heart disease, stroke, cancer, and high blood pressure. However, insufficient sleep is a problem for many. Read on for tips to help you rest.
Establish a Night Routine
A good sleep routine creates a good sleep pattern that you can stick to nightly. Establishing a good routine allows you to set your intentions before laying down so that your body knows that it is getting close to sleep time. Some ways to establish a good sleep routine are:
- Acknowledge that you are decompressing from the day.
- Eat a light bedtime snack if you are hungry.
- Put gadgets and computers down an hour or so before bed.
- Take a warm bath two hours before bedtime.
- Get into bed a few minutes before sleep time.
- Go to bed at the same time every night.
- Use black-out curtains.
Take a Nap During the Day
When your eyes are heavy, it’s hard to imagine anything better than closing them for a few minutes without feeling like you are losing precious hours of the day. However, taking a nap will help you be more functional during your awaken time.
Taking a nap during the day helps reduce fatigue, improves mood, improves performance, and increases your alertness. However, there is a way to take a nap that makes it work better than going to sleep for long periods. Tips for daytime naps are:
- Take a nap early in the afternoon.
- Rest for 30 minutes or less.
- Make your nap environment comfortable.
- Naps should be limited to one per day.
Try Taking a CBN Isolate
Some people need a little help falling asleep. Although there are sleep aids, there are natural remedies for getting to sleep. CBN Isolate is from the cannabinol family and helps to support and relax the mind naturally. In addition to aiding in sleep, CBN Isolate is non-intoxicating and induces sleep naturally.
No TV or Electronics In or Before Bed
Televisions and computers have a blue light that interferes with melatonin and makes it hard to sleep. That is why it is advised to put both down several hours before bed. It is also why doctors advise not to have a television in the bedroom. They are distractions that keep you up at night and adverse to good sleep hygiene
It is also known that associating your bedroom with sleep, only, will help you get a better night’s sleep. Therefore, don’t make it a place to lay watching television or perform work on a computer.
Watch What You Eat During The Day
Most people know to avoid caffeine late in the evening because it will keep you awake. However, several other things shouldn’t be eaten late in the evening. In addition to nicotine causing people to be more alert, alcohol can do the same. Therefore, while some believe that a cocktail before bed will help them relax, the opposite is likely and it will make you too alert which in turn makes it hard to get to sleep.
Time to Catch Those Z’s
As you have read, getting a good night’s rest is vital to ensuring good health. That means more than just going to bed at a decent hour. Getting good sleep ensures that you are functioning at optimal levels. The tips above are starter tips for better sleep hygiene. Use this beginner’s guide to help you catch those z’s.