Tips on How to Get a Good Night’s Sleep
During sleep our body has a chance to recover and overcome the physical fatigue but also the stress acquired during the day. Also, all the information we have gathered throughout the day is better stored; this is extremely useful for a student; if sleep is done properly our body releases growth hormones which enables the maintenance of muscular structures and child growth. In order to benefit from a good night sleep, follow these 5 tips.
1. Stick to a sleep schedule
Do you have trouble falling asleep at night? Simply missing your time to fall asleep, because you had to see the end of the film, to finish your book or because you were out with friends, all this may contribute to a poor sleep. As sleep is organized around one thirty cycles, if you miss your “train”, you should wait for the next. Similarly, if you plan to fall asleep in the evening or sooner than you usually go to sleep, you will be unable to eventually fall asleep! When you can’t keep your eyes open anymore and you keep yawning… then it’s time to go to bed. Then try, whenever possible, to go to bed and wake up every day at approximately the same time. If you mishandle the sleep schedule (sleeping 11 hours on weekdays, and 7 during the week) it will be increasingly difficult.
2. Find the right temperature
Do you usually take a hot bath at night in order to calm down and prepare for sleep? We advise you to stop taking hot baths before sleep. When it is programmed to sleep, the body, conversely, reduces its internal temperature. If you are used to taking baths and shower before bed, try, at least to have a warm shower or bath. At night, the temperature in your room is often lowered to 20 ° C. Also, it’s advisable to sleep while your feet are warm. Scientists have indeed shown that warm feet promotes vasodilation of small vessels, which promotes sleep. Therefore, always keep your socks on during sleep time.
3. Have a light dinner before bed
Indigestion stops us from having a relaxing sleep; therefore try to avoid heavy dinners before running off to bed, also limit the intake of red meat, spicy foods, alcohol, coffee and tea. Instead opt for raw vegetables, white bread, pasta, fish and vegetables. Also, all dairy products contain tryptophan, a substance from which serotonin is produced, the tranquility hormone which helps us to fall asleep faster! Dine as early as possible (ideally, two hours before bedtime). Drink herbal tea (lime, verbena, chamomile or orange blossom, but also passion flower, Valerian, etc), or a glass of warm milk, which is known to have a sedative effect.
4. Create a bedtime ritual
Do you usually sleep badly? Immediately turn off the TV. Moreover, it’s not advisable to keep a TV in the bedroom, its place should be in the living room. Similarly, you should not transform your room into an office. The bedroom is a place designated for sleep; it is not a multi-functional room! As for the bed itself, an essential element consist in the mattress on which we sleep. The mattress is changed every 10 years, how old is yours? Take all the needed measures in order to have a calm sleep. If you read a book while laying in bed or paint/draw something, you will fall asleep faster.
5. Forget about stressful things
Some intellectual activities greatly disturb sleep. Avoid television, video games and leave out all the worries out of your bedroom! Daily stress or bad thoughts can severely influence your sleep and you may wake up in the morning feeling more stressed or depressed. In order to avoid a deep and relaxing sleep, you can opt for a sleep aid, such as Alteril. Alteril is a sleeping aid containing all natural ingredients that will give you a good night’s sleep and help you wake up easily in the morning, feeling refreshed and relaxed.
6. Use a sound machine
If you are a very light sleeper, even low noises will bother you. Whether your partner snores, or your upstairs neighbors are listening to music, you can block these noises with the help of a sound machine. You can find a wide variety of sound machines, reviewed in detail on the soundmachine sites. A sound machine will not only block annoying noises, but the repetitive sounds that it makes will induce relaxation and sleep.