Sleep Guide: Tips For A Better Night’s Rest
- Meditate
Meditation can be a particularly beneficial practice for those who have difficulty sleeping as a result of anxiety, but it can help anyone who’s struggling to get a good night of rest. When you meditate, you focus on the present moment by using deep breathing techniques. Meditating helps you to relax and clear your mind, which in turn makes it easier for you to fall asleep. Sleep meditation is a specific form of meditation that is designed to make falling asleep easier. If you’re new to meditation, be sure you check out our beginner’s guide to the practice.
- Get Enough Exercise
Exercising regularly can help your sleep issues in a lot of ways. It’s known to regulate circadian rhythm and your internal clock. Improving your fitness levels also mean that your body starts to use oxygen more efficiently, and this can improve the quality of your sleep. You also reduce your risk of insomnia related depression with regular exercise. If you prefer going to the gym in the evening, make sure you stop exercising at least two hours before you plan to go to sleep.
- Have Sex
A key health benefit of regular sex is that it can promote better sleep. During an orgasm, a surge of hormones floods your body. These hormones include serotonin and oxytocin, which promote feelings of relaxation and may help you get to sleep more quickly. If you aren’t in a sexual relationship, you can try masturbation to access some of the same benefits.
- Buy A White Noise Machine
A white noise machine is a device that produces a constant sound that can drown out background noise, such a road traffic noise, and help you to have a deeper sleep. It’s now possible to install a white noise app on your smartphone.
- Create A Comfortable Environment For Sleep
Your bedroom should be a haven for sleep. Ensure that it is clutter free, dark and cool. Invest in a comfortable Purple mattress that you can sink into after a long day. Leave devices out of reach and out of your bed, these can wreak havoc on a peaceful night’s sleep.
- Have A Cup Of Chamomile Tea
Chamomile tea is a well-known natural remedy, and drinking it before bed can help you to get to sleep quicker. The active ingredient in chamomile tea is apigenin — a chemical that binds to the brain’s GABA receptors and produces a relaxing, sedative effect. The tea is safer than anti-anxiety meds like benzodiazepines, which also bind to GABA receptors and cause sleepiness, as it’s non-addictive and doesn’t have any negative side effects.
