In our modern world, where much of life has shifted onto an internet that is active 24/7, it is all too tempting to give sleep a miss. Yet in recent years there has been something of a sleep renaissance. Scientists have been spreading the word about how critical it is to our health. And better yet, they’re finding ways to improve it.
Sleep not only helps us process memories, but it keeps our immune systems strong and cuts our chances of serious illnesses such as cancer and heart disease. It is worth getting it right, and thankfully there are a bunch of things you can start doing today which will help you drift off easier and wake up feeling refreshed.
Here are the top tips for getting a great night’s sleep.
Clean your sheets
While it is probably true that those super king bed sheets at that hotel you loved were made of a luxurious high thread-count cotton, have you ever considered that part of the reason you slept so well is simply because they were so clean and fresh?
Clean sheets have been shown to help people fall asleep quicker and promote longer sleep. They are also more effective at regulating body temperature and reducing sweating than ones that have been used for a while. Aim to wash them once per week to keep them feeling constantly fresh.
Open your windows
A well-ventilated bedroom and plenty of fresh air has been shown to promote relaxation and help people slip into those essential phases of deep sleep. Poor air quality and a lack of air circulation, on the other hand, leads to more discomfort and disrupted sleep.
Interestingly, there are a few cultures in the world that figured out the connection between fresh, cool air and sleep before scientists ever studied it. In Scandinavian countries such as Sweden, Denmark, and Finland, babies are often wrapped up and left to nap outside in the belief that they sleep better and their immune system becomes stronger. There just might be something to it.
Cool the room down
The Goldilocks zone for great sleep is generally a few degrees cooler than what is comfortable for us during the day. Well-insulated modern houses mean that we don’t always experience the nighttime temperature drop that signals to our bodies that it’s time to sleep. Opening the windows is usually enough, unless you live in a very hot country. In that case, a fan or some air conditioning can help you drift off easier.
Relax in your own way
Relaxation techniques such as meditation have been shown to have sleep benefits. In fact, they have even been used to help treat insomnia. But the benefits are not limited to meditation only, and it is believed that anything that relaxes you will help. This could be having a hot bath, reading, breathing exercise, or listening to music.
Try to avoid screen-based activities though. The blue light they emit can reduce your sleep quality.
Conclusion
Sleep is as crucial to our health and wellness as diet and exercise. Start making a good night’s sleep a priority today using the simple tips above.
Sebastian is an accomplished author with a passion for storytelling. His works span various genres, from thrilling mysteries to heartfelt romance novels. With a keen eye for detail and a knack for character development, Sebastian weaves engaging narratives that captivate readers and transport them to new worlds.