After a long day of work and life, people look forward to that good night’s sleep to recharge and regain energy. Quality sleep helps the body and the mind to rest and without it, people can experience higher stress levels and can affect energy levels, as well as the mood and memory.
It is necessary to develop good sleeping habits or sleeping hygiene. However, getting that regular quality sleep is not always easy for everyone. There are various factors that may impact a person’s sleep, including:
- Sleep disorders
- Sleep disorder is a collective term for various serious conditions that generally affect a person’s sleeping patterns which impacts their life. This includes insomnia, narcolepsy, sleep apnea, excessive sleepiness and more.
- Mental health
- Mental health problems like depression, anxiety and bipolar disorders can directly affect the quality of sleep someone would want to get. In turn, sleep or the lack thereof has been scientifically proven to increase the probability of mental health problems.
- Poor diet can also contribute to poor sleeping patterns. Consuming caffeine or energy drinks close to the time they sleep can be disruptive.
- Technology use
- Research suggests that using technology during bedtime can have negative effects on a person’s sleep. Using electronics that emit blue light can delay sleep and affect melatonin levels.
Sleeping is a whole science that is still being studied and researched about. But for less serious conditions, there are quick and easy fixes that can relieve issues related to sleeplessness.
Here are some simple products that may help improve your sleep:
There are easy and natural approaches that have been studied to induce sleep, like dimming the lights in your room, exercising during the day, filling your space with relaxing scents and simply drinking natural, calming non-alcoholic drinks.
Here are also some natural and holistic products you can look into:
Drinking tea can help your nervous system relax, especially chamomile tea. It is known to be a natural sedative. You can try exploring various brands offering chamomile tea or sleeping-blend tea out there. Taylors of Harrogate, Stash and Traditional Medicinals are some of the brands with good chamomile Tea worth trying.
Scent contributes to the senses and can help with calming and relaxing the body, therefore encouraging a good sleep. For this, it is good to have a diffuser that can keep the moisture in your room within the right levels while dispersing a nice and soothing scent.
Some of the highly-rated diffusers in the market include the one’s created by Urpower, Asakuki and Vitruvi. Meanwhile, lavender, chamomile and bergamot are among scents known to be best for relaxation and sleep. Try to mix and match these products and brands and see what works best for you.
Your bed should actually be an investment, since it is where you rest. The quality of your bed can affect the quality of your comfort and sleep. Here are some bedding products that may help you get an improved sleep.
Weighted blankets have been studied to have a positive effect on the nervous system, giving a person a feeling of comfort and security. Through this, it can help you fall into a deeper sleep. There are a wide array of brands that you can choose from. Some of the best reviewed weighted blankets include Gravity Blanket and Casper Weighted Blanket.
It can be a bit confusing to choose a weighted blanket that’s best for you. So research and be sure to pick the one that is comfortable and that suits the weather and temperature in your place.
Your mattress is where you lay so it is a must to ensure it caters to the comfort your body needs to be able to sleep soundly. Try to maintain its cleanliness and if it ever starts to give you discomfort, consider switching to a new mattress.
You can also consider mattresses with extra benefits like those with a cooling effect, which provides additional comfort. Depending on the company, specialized products like cooling mattresses are built differently, for instance, using different materials that help with the cooling effect. One example is Colorado-based Nolah Mattress, which avoids using traditional memory foam as it may exacerbate issues for hot sleepers. Click here to learn more about how Nolah Mattress’ cooling mattresses work.
Mattresses come in different sizes, softness, firmness and build. Before purchasing a mattress, do a bit of research about it and if you have underlying conditions, make sure to get the one’s that fit your needs.
In addition to some products you can add to your bed room or take before sleeping, here are even simpler things that you can include in your sleeping regimen to give you better sleep. These small things can work wonders:
Invest in good quality pajamas or sleep wea that lets your skin breathe. Satin and silk materials are known to be ideal sleep wears as they do not produce much of a friction when it touches the skin or other fabrics. A silk eye mask can also help you relax and focus your eyes into shutting and sleeping.
Another simple thing you can change in your bedroom is your curtains. Especially for those who get easily awakened by the slightest spark of light or for people who are not a fan of eye masks. Black out, room-darkening or light-blocking curtains can help you maintain a level of darkness for a restorative level of sleep.
Just as the sense of smell affects sleep, so does the auditory perception or the sense of hearing. White noise and other relaxing sounds can help in improving the depth and quality of a person’s sleep. There are great sleep sound machines that you can purchase online as well as scientifically-supported white noise machines you can look for.
Sleep plays a major role in a person’s overall health and wellbeing. It is important to be mindful of your sleep, plan it, make a routine and ensure to get sufficient, quality rest daily.
Invest in your sleeping hygiene even through simple products that can help you relax and get better sleep. If your sleeping problems seem to get more serious, consult a specialist.