With over 70 million Americans suffering from chronic sleep problems, healthy sleeping habits should be a top priority. It would seem that good sleep would be effortless, almost automatic. However, the sad truth is that it isn’t the case for most people.
Sadly, waking up in the middle of the night or having trouble going into the land of lull may result in frustration and fatigue during the day. In addition, even more so if you have a physical job. And especially so if not inadequately rested, as it has a higher risk of injury.
How You Can Adopt Healthy Sleeping Habits Starting Today
After the passing of my husband last year, my healthy sleeping habits were a thing of the past. Unfortunately, stress, grief, or any critical life-changing events can profoundly affect our sleeping habits, but it’s never too late to turn things around.
We all know how insomnia can affect our lives. And difficulties falling asleep or staying asleep can feel irritating and unsettling. You may spend a good portion of the night tossing and turning in bed, your mind speeding with thoughts. Then, when you wake up, you feel exhausted instead of rested. But, more importantly, it can have a domino effect on the rest of your day and your well-being.
We all know the importance of sleep, but how do we implement healthy sleeping habits? Luckily, you can add these healthy sleeping habits, and you’ll discover how below.
1 – Changing Your Diet And Eating Habits
The time you eat or snack at night can significantly affect the quality of your sleep. For example, four to six hours before you retire for the night, you should refrain from eating or drinking anything too heavy, spicy, or sweet. Consuming alcohol close to bedtime might cause sleep disruptions too.
Although alcohol might help you nod off faster, research shows that it also wakes individuals up in the middle of the night as their bodies work to metabolize the alcohol. In addition, caffeine, found in beverages like coffee, tea, and chocolate, as well as spices and sugar, all act as stimulants and make it hard to go asleep.
If you’re having issues sleeping, you may want to consume more almonds since it’s high in magnesium, promoting quality sleep. If you’re more of a carnivore, you should have turkey for dinner a couple of nights a week. A few characteristics of turkey can explain why some feel sleepy after eating it.
Notably, it’s rich in the amino acid tryptophan, which stimulates the body’s natural melatonin synthesis. Melatonin is a hormone that helps you doze out into the dreamland! So, stock up on almonds and turkey. Eating them can help you and be the first step toward healthy sleeping habits.
2 – Replacing Your Mattress Is A Game Changer
Does the surface you sleep on affect the quality of your slumber? Absolutely. Most experts believe that various sleep surfaces have helped individuals get better rest. Furthermore, this is significant since sleep quality can positively impact your health. Beyond that, however, the concept of comfort is very individual. A mattress that works for one person may not work for someone else.
However, this is why the team at the Anatomy of Sleep carefully reviews every mattress they come by to help their audience to choose the best one for their needs. As a result, you’ll find every type of mattress on their website, from the softest mattresses to the harder ones.
For example, an exceptional mattress might give you relief if you have back pain or neck or shoulder pain. Additionally, if you prefer sleeping on your side or your back, you’ll want to think about upgrading your bed right away to accommodate your particular needs. Finally, don’t discount how dramatically upgrading your mattress can change the quality of your overall sleeping habits.
3 – Develop A Good Sleep Schedule That Works For You
Most of us know that the optimal amount of sleep is eight hours. A minimum of seven hours of sleep every night is necessary for an adult to function at their best. Most individuals can operate within normal limits after sleeping for much less.
Moreover, you must maintain a regular bedtime and rising time, even on the weekends. Your body’s natural sleep rhythm will become more ingrained with time spent in routine. An integral way to develop healthy sleeping habits is to create sleep patterns and stick to them every night. Of course, you’ll want to limit light exposure at night, practice relaxation, skip naps, exercise, and eat early.
If you can’t fall asleep after some time, get up and try doing something to wind you down. Relaxing music or a good book may do the trick. Once you feel exhausted, you can then return to bed. If necessary, repeat. Of course, if all else fails, schedule an appointment with your medical provider. They can access your overall health and determine if you need further sleep studies.
4 – Try Drinking Camomile Tea Before Bed – Healthy Sleeping Habits That Help Many
Did you know drinking the best chamomile tea can provide you with various health benefits? Flavones, an ingredient in the plant, continues to gain attention because they work for many. They are antioxidants that help prevent chronic illnesses, including cancer and cardiovascular disease, by lowering inflammation.
Chamomile also increases the likelihood of a healthy immune system. When it comes to sleep, it’s beneficial because it decreases levels of anxiety and sadness, making you more likely to fall asleep. Another plus to chamomile tea is that it enhances skin quality.
As a bonus, chamomile tea contains one more chemical that may lead to better sleep. To be more specific – apigenin. Since this antioxidant attaches to sleep-inducing receptors in the brain, it may help those who have insomnia get a good night’s rest.
Chamomile tea drinkers also report fewer depressive symptoms, often linked to insomnia. So, if you’re having trouble sleeping, you can start a habit of brewing yourself a cup of chamomile tea in the evenings to help you sleep better. When it comes to developing healthy sleeping habits, it seems like a win-win!
5 – Create A Quiet Sleep Environment In Your Home
An excellent way to relax and wind down is to create a relaxing vibe in a dimly lit room. But, of course, too much or any light in the evenings might make it harder to drop off to sleep. Additionally, keep away from bright displays of phones, tablets, and TVs just before you call it a night. Instead, think about utilizing a fan, earplugs, and blackout curtains to create an atmosphere that’s just right for you.
Preparing for sleep with relaxing activities like a bath or practicing relaxation methods such as yoga may help. Adding comfy decorative pillows and a plush cozy comforter set to your bed can also help. Of course, you decide best what works for you regarding a comfortable bedroom, but these items will help.
6 – Avoiding & Resolving Stress And Anxiety – Healthy Sleeping Habits Worth Trying
Some have trouble turning off their minds at night. As a result, they lay awake in bed, overthinking and worrying about things out of their control. Try scheduling some “worry time” before bed if this is an issue. Reflect on the day’s events, generate ideas, and formulate a strategy. Therefore, you’ll have a plan written down and worry-less at bedtime.
Try to make the hour or so before bedtime a time of relaxation, and establish some routine to help you wind down. For example, take some time to unwind by listening to soothing music or practicing deep breathing. Pacing your breathing can help and does help many people. In addition, these healthy sleeping habits can help you distance yourself from the day’s worries.
For example, sit comfortably and begin by breathing in through your nose. Then, fill your stomach with air and release the air slowly. You can repeat this several times until you feel the physical results. Of course, you can always research breathing techniques for stress on the internet for more information.
Keep in mind that our brains are always active, even during sleep. Our thoughts never stop. Thus, it’s essential to train yourself to think more peacefully. Here, you can use your imagination to help you unwind and relax by thinking only about positive things. If distracting ideas enter your mind, give them time to settle and attempt to replace them with soothing ones.
If you struggle to fall asleep, you can try leaving your bedroom and returning later. At times, it’s best not to fight yourself while you try and sleep but rather to let it happen naturally. Again, if you still encounter sleeping issues, contact your medical provider.
If you are renovating your home (or just your bathroom) and looking to add some fancy elements, a modern freestanding bathtub will make an excellent addition! Freestanding bathtubs are perfect for experiencing a relaxing and luxurious bath experience.