Sometimes, we get stuck in our minds, which affects our ability to get proper sleep. The deficiency of sleep can cause negative effects on the body leading to poor brain function, hormone production, and performance. If you find yourself lacking sleep, then it’s time you do something about it. Some people use bedtime tea to improve their quality of sleep. At the same time, some other sets of people use other things like sticking to a sleep schedule, aromatherapy, etc. The truth is that there are so many things you can try out to get better sleep quality. In this article, we’d be sharing six tips and tricks you can try out to sleep better.
Drink bedtime tea
One of the most recommended natural ways to fall asleep naturally is taking bedtime tea. You can explore several bedtime teas, like chamomile tea, lavender tea, etc. Preferably, go for any bedtime tea containing L-theanine or melatonin, and avoid the ones that contain caffeine. L-theanine and melatonin is the active ingredient in bedtime tea that promotes sleep, alleviate stress, and induce calmness. Bedtime tea promotes the induction of sleep because it works well at promoting stress alleviation and calmness, which is necessary for you to fall asleep. The best time to drink any bedtime tea to get the most out is in the evening. Always remember to check the composition of the bedtime tea.
Don’t consume caffeine late in the day
If you go the tea route to get a better sleep quality, you should avoid consuming tea with caffeine late in the day. While caffeine has numerous benefits, it does not promote sleep. Rather it promotes focus, energy, and performance. If you consume a caffeinated drink late at night, it will stimulate your nervous system. When the body’s nervous system is stimulated, it stops the body from going into a natural state of rest. For this reason, people who don’t want to fall asleep consume caffeinated drinks. If you even consume a caffeinated drink about 6 hours before bedtime, it can still affect your bedtime quality.
Stick to a sleep schedule
The human brain is responsible for controlling body functions. What’s fascinating about the brain is that it is very teachable. You teach the brain what it is supposed to do by consistently performing an act. And gradually, that act turns from a voluntary action to an involuntary action, such that you do not even have to put much thought into it. When you limit inconsistency in the time you sleep, and the amount of time you set aside to sleep, you reinforce the brain’s sleep-wake cycle. If you want to get a better sleeping quality, you should go to bed simultaneously every day.
Optimize your bedroom environment
Another thing you can do if you want to get better sleep is by starting from your bedroom. The setup of your bedroom can either contribute to promoting better sleep or deprive you of getting better sleep. When optimizing your bedroom, one of the first things you ought to do is get the right lighting. You can do this by eliminating or reducing screen time and installing window blinds. You can then limit the amount of noise getting into your room when this is done, as that can be a distraction. Also, you should optimize your room to the right temperature; sustain a healthy temperature as it promotes sleep.
Take advantage of aromatherapy
Another thing you can try out to get better sleep is aromatherapy. Aromatherapy is the inhaling of essential oil produced from a diffuser to improve physiological and physical well-being. There are various essential oils to improve sleeping quality and other health benefits. For example, you can use lavender essential oil as it promotes calm the nervous system. Bergamot essential oil is another essential oil that promotes better sleep, as it sustains healthy blood levels and improves mental health. You can also use chamomile essential oil as it is known to reduce stress and improve sleep quality.
Take a relaxing bath or shower
Another thing you can try if you want to get better sleep is to take a relaxing bath before bedtime. Bathing before bedtime is known to reduce the body’s temperature, which is necessary to induce sleep. Bathing also promotes the elimination of sweat and dust particles that stick to the skin after the day’s activities. Getting rid of the sweat on the skin will promote the body to feel more comfortable and aerated.
