Every one of us desires a good night’s sleep or beauty sleep after a long day’s work or after coming back from a fitness workout class and opted for a quick nap. Having an all-night beautiful sleeping routine helps achieve a proper sleep while keeping your skin, nails, and hair nice and soft.
In this article, we will look at 10 easy and practical tips on how to achieve a good night’s sleep. These tips will also a good way to learn how to relief stress.
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1) Use The Right Pillow Case
A soft pillow with a slip in materials such as satin is preferable to a cotton cover, and the reason being that the satin’s smoother finish is good for your hair. Besides that, satin helps prevent tangles and hair breakages. You’ll also be free of those dreaded facial skin wrinkles that most of us see on our faces when we wake up in the morning.
2) Avoid Night Lights
Try to sleep in an environment as close to a complete blackout as possible by using blackout shutters for total darkness. You can also use a sleep mask to help cover both eyes to block out light and improve your overall sleep quality. Sleep masks are considered highly effective.
Note that small amounts of light can impact your circadian rhythm and the production of sleep-friendly hormones such as serotonin and melatonin. If you have to go to the bathroom, make sure that the light in there is as dim as possible, otherwise you’ll have had it as far as melatonin production goes for the rest of the night. You don’t want that, especially when you really need to sleep to wake up refreshed in the morning.
3) Avoid Certain Snacks
There are some types of snacks you need to avoid before going to bed. You should avoid snacks such as sugars and grains before you go to bed because they hinder your ability to sleep well by raising your energy levels. This will cause your digestive system to remain active, hence the result of intermittent sleeping pattern will be revealed in your morning complexion and bags under the eyes.
4) Wear Socks to Bed
Wearing socks before bed doesn’t sound too romantic, but it’s a known fact that wearing it to bed can reduce the chances of you waking up in the middle of the night. This is because the feet have relatively poor circulation compared with the rest of the body and can easily become disproportionately cold as your general body temperature falls.
5) Go to Bed Early for Good Night’s Sleep
It’s common and best practice to go to bed early enough. Going to bed early can help your body get off to a faster sleep faster. During the three hours after about 11 pm, the human body recharges and recovers from long exhaustion.
6) Switch off the TV Set
TV stimulates the brain in the worst possible way, so shutting it down before bedtime will go a long way to help you rest well. Better still, remove it from the bedroom altogether, if that is possible.
7) Detox before Bed
Before going to bed, make every effort to detox your gallbladder as this will save you sleepless night. There are toxins formed in the body and the liver takes all these toxins and dumps them in your gallbladder. If there are large amounts of toxins dumped in your gallbladder, this could lead to discomfort in your system, which will impact health and sleep.
8) Stay away from alcohol
Not many people in a certain part of the world would like this, but if you want to sleep well, you will have to learn to stay away from alcohol. It’s true that drinking alcohol will usually make you feel drowsy, but unfortunately, this is a short-lived effect, and a few hours later you will end up waking up again and will struggle to get back to sleep. The body heals and refreshes itself during deep sleep, and alcohol will prevent you from achieving that.
9) Shower Before Bed
Taking a shower is known to help relax your body, mind, and soul hence improving your overall sleep quality. Studies have shown that having a warm bath at least 2 hrs before bedtime helps improve your sleep quality and gets you into a deep sleep. As an alternative to a bath, a simple warm feet bath also works well.
10) Keep a Sleep Diary
Writing down your sleeping pattern and habit would help you review what worked and what didn’t work for you the previous night. Doing this would help you find areas that you need to work on to improve your sleep quality. With the diary, you could easily discover things that help you to sleep better and pay more attention to them.
There are many factors that can affect the quality of sleep hence impact your quality of life, the way you look and feel in the morning. If you are to achieve your desired night’s sleep, you need to find what works for you. This could be creating a sleeping timetable which would include time to have dinner, time to go to bed, maybe shower before bed, listen to music before bed, the options are many.