The importance of proper diet and physical activity in our overall health is well-known. The significance of having enough rest, however, is often taken for granted. Particularly, how many sleeping hours you get each night. Ample rest is critical for many bodily functions that are necessary to the maintenance of our health and well-being, such as neurological, metabolic and endocrine. Some people have no trouble sleeping, but some experience difficulties. In this case, preparing the mind and body by developing a relaxing and consistent routine would be very helpful. So, slip in to your silk pajamas and read our tips on some daily practices that may help you sleep better:
Tic – Toc – Set The Body Clock
Each individual has different requirements, but our overall recommendation in terms of sleep quantity is between six to nine hours each night. Keeping a consistent sleep schedule reinforces the body clock. Going to bed and getting up at the same time regularly, even on the weekends, will help set your body rhythms. If there is a need to have a sleep in, try to limit it to not more than one hour. This practice will help regulate the sleep-wake cycle of the body and will be very beneficial in the long run.
Drink Milk Before Lying in Silk
It has been common practice in some cultures to drink milk before retiring for the evening. Consider how it might have begun from being breastfed or infant formula weaning, transitioning into drinking milk from a sippy cup into an adult cup. There is, however, scientific explanation as to why this is a helpful bedtime ritual. Milk contains tryptophan, an essential amino acid that regulates moods and has a calming effect on the body. If milk does not seem appealing, do not worry, there are a lot more food options that contain tryptophan, such as tofu or soy, peanuts, pumpkin or sesame seeds and wait for it, dark chocolate! However, indulging in food that is rich in sugar or a big meal right before sleeping is not recommended.
The Power Of A Warm Bath Or Shower
A warm bath or shower, coupled with some aromatherapy, is known to relax tight muscles. It is the perfect trigger for the body to forego stress and prepare for rest. There is also good science to support this activity. According to Matthew Walker, a sleep specialist and neurologist at the University of California, Berkeley, the core temperature of the body needs to decrease by about 2 to 3 degrees Fahrenheit to promote complete shut-eye and then sustain deep slumber. Contrary to popular belief, hot baths do not make one sleep better because it warms the body. The opposite is actually true. Warm showers bring the blood to the surface and draw the heat out, successfully dropping the core body temperature.
Choose To Chill, Not The Pill
If falling asleep does not come naturally after lying in bed within about 20 minutes, leave the room and do something to chill or relax. As with sleep quantity, how each individual finds ways to rest is different. There are several options, like reading or listening to soothing music. Some prefer to do some light stretching, while others opt for watching movies or TV shows. Choose whatever works for you. As a side note, it’s advisable to complete these activities outside the bedroom, so that the bedroom remains tightly associated with sleep and rest. Then, return to the bedroom when you feel sleepy.
To Sleep Tight, Dim The Light
Total darkness may aid someone in obtaining optimal rest. Absence of light increases the production of melatonin, the hormone responsible for regulating the body’s cycle of night and day, which signals the body to prepare for rest. On the other side, any light causes the body to decrease melatonin production, including the blue light coming from tablets or mobile phones. That is why it is encouraged to put away these electronic devices before settling in bed. If you share the room with a partner and they wish to have a light on, then opt for a silk sleepmask to eliminate any light. However, some people can not sleep without any light turned on. In this case, use a night-light with dimming settings.
A Pat In The Back Before Hitting The Sack
Last, but certainly not the least, taking a moment to reflect on one’s day can be incredibly beneficial. Giving yourself acknowledgement for the things you have accomplished can help boost your morale. Focusing on the positive things that happened throughout the day, meditating or even saying a little prayer can also calm the mind. These can be particular to one’s personal beliefs or religious preference. This practice of self-affirmation and gratitude will not only ensure sweet dreams but also promise a burst of energy you need to pursue them.