If you are regularly having trouble falling asleep at night, it’s time to take a step back and assess if your bedroom is the sanctuary it’s meant to be.
Is your bedding comfortable? Are your sheets soft enough? Does your room get dark enough? Is it quiet enough? Your body and mind need to be prepared to get a good night’s rest! One of the best ways to do that is by engaging all your senses in a relaxing way. Here’s how:
When life gets stressful and chaotic, do you often find yourself daydreaming of being on the beach? You’re not the only one. Listening to soothing music, such as waves or soft tunes, for 30-45 minutes before you turn in for the night relaxes your brain and body. It slows your heart rate that sets the stages for sleep. You may even fall asleep faster than usual! Soothing sounds can also induce a deeper sleep; improving the quantity and quality!
You’ve heard it once before, and you’ll hear it again! Ditch the electronics at night. The soft blue light emitted by your technology tricks your mind into thinking that it needs to wake up, not fall asleep. When your brain senses the light from your devices, it suppresses the production of melatonin, the hormone that promotes sleep. If you are used to watching TV or scrolling through your phone before bed, try reading a book by a lamp (the bulbs should be 60 watts or under). Otherwise, you can try to close your eyes, sit quietly, breathe deeply, and visualize somewhere you find relaxing. Maybe that was your last cruise trip to the bahamas, or being in the Swiss Alps. Your happy place is your happy place!
Have you heard of the magical effects of lavender? Using essential oils, particularly lavender, can reduce anxiety and induce better sleep. Men, don’t be shy! Essential oils are manly. The scent of lavender has been found to increase the deep or slow-wave sleep. This will make you feel more rested in the morning. If lavender isn’t an option, try Chamomile, Bergamot, Jasmine, Rose and Sandalwood! These all have similiar effects. You can either put drops of essential oils in your bath or dab some on your wrists and focus on taking deep breaths.
You may not have anyone able to swaddle you like when you were a baby, but other ways of harnessing the power of touch can help you catch more Zzz’s. Sleeping with a weighted blanket, which provides constant stimulation all over the body, can provide calming physiological effects. We know that blankets can get hot though. That is why choosing products with KulKote can also promote better sleep. When your body begins to get hot, the KulKote adhesive within your bedding will cool your body temperature, keeping you from waking up and disrupting your sleep cycle.
Are you ready to eat to sleep? We know that everyone’s normal go-to midnight snack is bowl of cereal. We hate to be the one to break it to you, but those Lucky Charms have sugar and that is the last thing that promotes sleep! However, a bowl of cereal that isn’t packed with sugar is actually a good choice. The combination of carbs and calcium helps promote sleep. There are also other surprising foods and drinks that can increase levels of melatonin. For example, eating a handful of walnuts can make you sleepy. That is because walnuts contains the amino acid, tryptophan. Many people sip on tea in the evening, which is another great alternative. Chamomile tea can ease anxiety and help you sleep more soundly. If none of these options quite fit your fancy, try eating cherries, a banana, cheese and crackers, pretzels, hummus, or honey!
If you apply one thing for every sense mentioned above, think about how much better you'd sleep. You’d be sleeping like a baby! It’s time to dive into the deeper stages of sleep and reap the benefits. There are multiple health benefits just waiting to enhance your life! Getting a good night’s rest can help enhance your memory and focus. It will also help you maintain a healthy weight and curb inflammation. We could go on and on with all these health benefits. We hope you enjoy your new and improved sanctuary of a bedroom!
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