It is estimated that over a third of the population suffer from insomnia and other sleep-related health issues. Sleep deprivation can lead to devastating mental and physical health consequences and can be increasingly frustrating to deal with. In this article, we’ll go over 5 simple tips that can help to improve your sleep.
Get a Decent Mattress
It is estimated that the average person spends over a third of their life sleeping, but most people don’t have the right mattress for their needs. You may not realize it, but your mattress can drastically affect the quality of your sleep. The wrong mattress can disrupt your natural sleeping patterns, lead to pain, fatigue, stress and poor posture. Buying a quality mattress from a specialist such as Threel, can revolutionize the way you sleep and rejuvenate your day to day quality of life.
Meditation is different for every person, but it is commonly described as the art of being totally present at the moment and has some incredible health benefits, both physically and mentally. Meditation can improve your sleep by helping to reduce stress, calm your mind, relax your body and prepare your brain for rest and relaxation. It is deceptively simple and can be learnt with the help of guided meditations available on YouTube, or for a subscription to apps such as Headspace.
We are all guilty of checking our phones before going to sleep, or spending hours watching Netflix while curled up in bed, but it might be time to stop this habit, as it could be severely affecting your sleep quality. Research has shown that the blue light emitted by electronic devices prevents the production of melatonin, a hormone that helps to control your sleep cycle, and a reduction can make it harder to fall asleep. It is best, therefore, to avoid all technology for at least half an hour before you want to fall asleep, and instead opt for some bedtime yoga or reading.
Yoga can help with insomnia and a variety of other sleep difficulties ranging from mild to severe. The ancient Hindu practice has become a favorite worldwide as a way to relax, de-stress and tune in with your body. Apps such as Pocket Yoga provide an easy way to learn and practice yoga at home, and a short ten minute routine right before bed has been shown to dramatically increase the quality of sleep.
There are lots of different tried and tested herbal remedies available to help you get to sleep and improve your sleep. These plants have been used since the dawn of time to help us get to sleep, so you can trust in their effectiveness. Roots such as valerian are a popular relaxant, as well as chamomile tea and lavender oil. There are lots of different ways you can administer these herbs to yourself, but many people prefer more relaxing, ritualistic methods such as brewing a cup of tea or putting droplets into a warm bath to inhale.
If you have noticed a dip in your energy levels recently, lack of quality sleep could be the cause. So, look at your nighttime routine and see if any of the above tips could help you get a better night’s sleep.