Are you struggling to get a good night’s sleep? Regular, uninterrupted sleep is a key part of a healthy lifestyle. If you feel tired or listless all the time, it will impact your quality of living. However, quality sleep can sometimes be difficult to find. A good night of sleep can be affected by many factors. The following simple tips can help you get better sleep. It is possible to not control all the things that can affect your sleep. You can make it easier to sleep better.
Find The Reason
There are many factors that can affect your sleep. Unpleasant odor, family obligations, and work stress can make it difficult to fall asleep. Unwanted noises can also contribute to disturbed sleep. However, it is clear that light entering your bedroom through the window could be one of the most important factors in people’s inability to fall asleep. Even a tiny amount of light can disturb your sleep patterns and prevent you from getting the rest you need.
Follow Your Sleep Routine
Most healthy adults need 6 to 8 hours of sleep each night. Go to bed and rise at the same time each day. Consistency can strengthen your body’s ability to sleep and wake up at the same time every day. According to researchers, It’s good for your heart health to fall asleep before 11 p.m.
Follow your sleep schedule, and make preparations before sleep, such as taking a warm shower, reading a book, doing some meditation, listening to soothing music, or other things that can make yourself peaceful. The best bedtime is the time when you feel tired.
Make Your Bedroom Dark and Peaceful
Your room should be kept cool, dark, and quiet. It may be more difficult to fall asleep if you are exposed to bright light at night. Be mindful of how much light you have in your bedroom. There are many ways to block the light. You can make a big difference in your quality of sleep each night by changing the light source. There are many ways to block out light. Take some time to explore the options.
Install blackout blinds and curtains
You can completely block out the light coming into your bedroom by installing blackout blinds. These blinds are a great way to black out your windows and create a relaxing, dark environment for sleeping. Blackout blinds are not only available in black. They can also be made in different colours and styles so that you can choose the right one for your space.
Blackout blinds are designed to block light, making them ideal for those who need a dark place to sleep. They are also suitable for people who need to sleep through the day, such as night-shift workers and toddlers who may need a nap in the afternoon.
Moreover, they can make the room cooler from direct summer sunlight, especially for west-facing rooms.
Lined curtains can be used to block out light from your bedroom windows. They provide privacy and help to keep the room cool and dark during summer. You can make lining curtains from silk, cotton, or linen. You can also find them in many different styles and colours to match any decor.
For a permanent solution, you can consider window shades or film to create a calm and peaceful environment.
Use an eye mask
An eye mask is a great way for you to block out the light that keeps you awake at night. There are many eye masks on the market. You can find one that suits your needs and preferences. Some masks can be made of fabric while others are made out of foam or plastic. You can also choose eye masks with silk or feather lining if you want something more luxurious.
Turn off bedroom lights
If you want to get a better night’s rest, turn off any lights in your bedroom.
Use earplugs
If noise is the reason that you cannot fall asleep, you can use room-darkening shades or earplugs to create a quiet environment.
Cool down bedroom
Even though this may vary from person to person, the ideal room temperature for sleeping is between 15-20°C ( 59-68°F ). This can ensure you a restful life.
Turn Off Mobile Phone or Electronic Devices
Avoid long-term exposure to light-emitting screens before bedtime. Many distractions can prevent us from sleeping well at night. The most common distraction is using electronic devices, such as mobile phones and TV. These devices can keep us awake well into the wee hours due to their light and notifications. And those interesting flashing TV programs will keep you away from tiredness.
It is important to switch off your phone or move it to another place to get the best possible sleep. If you have sleep difficulty, it’s better to take your TV out of the bedroom.
Be Mindful of What You Eat.
Do not go to bed hungry. Avoid eating large or heavy meals within two hours of bedtime. Discomfort might keep you up.
Also, be cautious with alcohol, nicotine, and caffeine. It can take several hours for the stimulating effects of nicotine or caffeine to wear off, and interfere with sleep. Even though alcohol can make you feel more sleepy initially, it can cause sleep disruptions later on in the night.
Use A Weighted Blanket
The concept of weighted blankets is similar to deep pressure therapy. It’s like a tight hug from mom and dad in your childhood. The pressure of the blanket weight can calm down anxious people. Therefore, you may sleep better with a weighted blanket.
Limit Daytime Naps
Nighttime sleep can be disrupted by long daytime naps. Avoid naps lasting more than an hour and avoid sleeping late at night.
If you work at night, however, you may need to take a nap in the morning to make up for your sleep debt.
Let Go of Concerns
Before you go to bed, resolve any worries and concerns. Write down your thoughts and put them aside for tomorrow.
It might be helpful to learn how stress management can help. Starting with the basics like organizing, prioritizing, and delegating tasks. Meditation before bedtime can also help with anxiety.
Do More Exercises in Daily Life
Better sleep can be promoted by regular physical activity, such as yoga, swimming, and running.
Yoga focuses on posture improvement and breathing exercises. It also includes meditation. Yoga has been proven to reduce stress and weight loss, as well as pain in the neck and back. It may improve your sleep quality.
Avoid being too active close to bedtime. It might also be beneficial to spend at least 1-2 hours outdoors every day.
Things That Help You Sleep Better
Syrinx Cooling Weighted Blanket
- ã€ADVANTAGE】It brings you a healthy and comfortable sleep. Syrinx weighted blanket is made of breathable and high-quality fabrics. When you turn over, there is no noise to ensure your deep sleep, and you wake up feeling refreshed and energetic every morning.
- ã€TECHNOLOGY】Syrinx weighted blanket adopts five-layered for optimal breathability and cool tactile experience. The updated quilting technology (5â€x5†smaller compartments and 2.5-3mm suture) allows glass beads to be distributed more evenly in each pocket, allowing your body to feel the company of your friends.
- ã€SIZE】We recommend that you choose a weighted blanket that weigh 7% to 12% of your body weight.Weighted blanket 15 lbs is intended for individuals weighing about 150 lbs. If you are using a weighted blanket for the first time, we recommend that you choose a lighter weight.In order to concentrate gravity on the body, it is generally a little smaller than the corresponding size.
- ã€WASH+DISCOUNT】Recommend spot or hand cleaning. Air drying is recommended instead of drying. If you can, we suggest you buy additional duvet covers to keep your weighted blanket clean. And if you buy the weighted blanket with the duvet cover, you will enjoy an extra discount.
- ã€SERVICE】Syrinx are confident in products. If you have any questions, please contact us in time, and we will provide a perfect solution to your satisfaction. A best gift for yourself and your friends when at Valentin，Father's day, Mother's Day，Halloween and Christmas.
BeeVines Silk Sleep Mask 2-Pack
- Sleep Sound Anywhere & Anytime: Wear this incredibly lightweight, soft, comfortable sleep mask anywhere - in a bed, on a flight, on a long car ride, while camping - and enjoy uninterrupted, deep, relaxing sleep. This silk eye sleeping mask is perfect for Travel, Home, Flight, Train or anywhere where your sleep is bothered by light.
- Enhanced Sleep & Lifted Spirit: Our silk eye cover naturally relieves your tension and improve your mood through a peaceful full night’s sleep. Our 100% silk eye mask for sleeping is naturally breathable and calming to your facial skin to deliver a faster and sweeter sleep while keeping your eyes relaxed.
- Blink at Ease & Enjoy Sound Sleep in Any Position: BeeVines eye mask for sleeping blackout is specially designed for rub-minimizing comfort. This eye mask will keep your eyes shielded from annoying light without compressing your nose bridge, eyelids, and temples while you sleep. The pain-free strap is specifically designed to be adjusted flexibly to allow you to sleep comfortably in any position.
- Adjustable Ultra-Soft Elastic Strap: BeeVines 2 Pack eye covers feature a comfortable, adjustable and pain-free head strap that does not move or fall off while you’re sleeping. This is sleep aid mask is so lightweight yet fits perfectly on your face that you can wear it for sleeping, concentration or meditating for Yoga.
- Uninterrupted Sleep in a Natural & Healthy Way: These silk masks come in TWO pack and act as sleeping aid that is ideal for people suffering from insomnia, migraine headaches and dry-eyes thanks to our breathable, natural fibers of hypoallergenic silk. These 2 pack sleep masks make a perfect Christmas gift for your beloved ones to enjoy the sound sleep that they deserve!
Mack's Ultra Soft Foam Earplugs
- ULTRA COMFORTABLE - Made with super low-pressure, slow release, Comfy Cush Comfort Foam. Their user preferred color is as easy on your eyes as they are on your ears
- ULTRA NOISE BLOCKERS – With a Noise Reduction Rating (NRR) of 33 decibels, these versatile, noise blocking earplugs are great for sleeping, studying, work, travel, concerts, relaxation, motorcycling, loud events, etc
- #1 BRAND FOR SNORING, SLEEPING AND TO PROTECT HEARING - Mack’s is the #1 doctor recommended brand of foam earplugs to protect hearing and to get a good night’s sleep when sleeping with a snoring spouse
- #1 BRAND USED BY DOCTORS - Mack’s is the #1 brand of foam earplugs personally used by doctors. Trust the brand that doctors trust
- MADE IN THE USA – Proudly made in the USA with safe, high performance, noise reducing foam. Satisfaction guaranteed. The plastic jar is safety-sealed and features a convenient flip-open top for easy dispensing
