Sleep is one of the most important aspects of a healthy lifestyle, and yet it remains to be one of the most ignored. When we sleep our body undergoes a resting, recovery, and healing process. Our heart rate drops to a resting heart rate that’s more comfortable, and our breathing slows and becomes more methodical. Sore muscles are able to begin the recovery process, digestion speeds up a bit as blood flow increases to the stomach, and we feel much more energized in the morning because our bodies had a chance to engage in this recovery process.
Modern professionals, however, are notorious for pulling all-nighters, working all week on no more than 4-hours of sleep each night, or any other number of unhealthy sleeping and resting patterns. This can compile over time and lead to burn-out more and more quickly as these habits continue and even potentially worsen.
With that in mind it’s important to make an appropriate amount of rest a focal point in your normal routine. This is true for anyone and everyone. The following tips should be able to help you fall asleep more quickly, and stay asleep more easily throughout the night.
1. Start Using a Humidifier
Quiet cool mist humidifiers for the bedroom are a great place to start when focusing on improving the quality and amount of rest one gets each night. High quality ultrasonic cool mist humidifiers are great at regulating the atmosphere and maintaining a comfortable sleeping condition. This helps steady breathing and encourages a deeper, more restful sleep.
Not only that, but certain models of ultrasonic cool mist humidifiers even feature essential oil trays alongside their whisper-quiet functionality. This allows the user to imbue the cool-mist-spray from the humidifier with their favorite blend of essential oils. This freshens up the room with every misting, and also adds the attributes of whatever essential oils were included into the atmosphere.
Certain essential oils are known to have a calming effect, which can also contribute to a more restful and deeper sleep throughout the night.
2. Drink Night-Time Tea
Another awesome way to promote deeper, longer, and more restful sleep in your nightly routine is with a night-time-tea. There are certain tea varieties and blends that are specifically meant to promote relaxation in the body and the mind. This is combined with the naturally warm sensation that tea brings the drinker, and can help lul one into a nice, comfy, cozy sleep.
Ingredients that are often included in night time teas that promote rest are magnolia bark which is known for its anti-anxiety and sedative properties, passionflower which is also known for its anti-anxiety properties, and valerian root which can be helpful in treating insomnia.
Other popular ingredients in night-time teas are lavender and chamomile which promote relaxation and a calm mindset. Some night-time teas even use a combination of these ingredients, making it useful to check the ingredient list before purchasing any specific one.
3. Turn off Your Electronics
Blue-light has been a hot discussion topic over the past few years. This is especially in the wake of how much remote work is taking place and how many consumers spend the majority of their day staring at a screen or monitor of one sort or another.
Blue light isn’t necessarily all-bad. There is actually quite a bit of blue light in the ray of the sun. However, this is why it’s bad when you’re trying to sleep. Our body naturally responds to blue light because of how we respond to the sun. In other words, this can indicate to our brain that it’s time to wake up and get the day started, rather than to lay down, relax, and rest.
Turning off your electronics before bed can sometimes help ease bouts of insomnia and can help you achieve deeper levels of rest.
4. Try Some White Noise
While blue-light is bad for sleep, sometimes white noise can be really helpful. If you find that it’s hard to focus on the quiet and stillness when you’re getting ready for bed, you may benefit from a white noise machine or app.
There are a variety of white noise machines and applications that will play a simple rain-fall, or a wind-storm that is designed to help you gently fall asleep and embrace the rest you both need and deserve.
5. Meditate Before Bed
If you’re still having trouble quieting your mind and getting the rest you need, you can try meditating before bed. Meditation has long been proven to be a healthy practice that can help individuals achieve magnificent control over their own brain, body, and spirit.
Start slowly, perhaps with some research and breathing exercises, and work your way into a regular meditation routine that can help you find both peace and sleep.