Whether your alarm clock goes off at 5am or 9am, I would bet you do not jump out of bed saying, wow, I slept so great, I feel rested, refreshed, and ready to face the day. If this is you, then why did you click on this article? Most people look forward to a good night’s sleep after a long hard day, but unfortunately they are disappointed. So what can you do to improve better sleep quality? We have put together some simple tips that all center around your senses, hence making them sensational tips to improve your odds of getting enough quality sleep each night.
Our brains work on electrical impulses translated from various light patterns. Evolution has conditioned us to sleep at night when it’s dark, and be awake and active during the day when it’s light. This is also known as our circadian rhythm.
The best way to convince your brain that it is time to for bed is to make sure you have eliminated as much light as possible from bedroom. Eliminating blue light from TV’s, phones, and other electronic devices is also key to making sure your brain gets the memo it is bedtime.
Room darkening shades are a great way to prevent bright light from a street post or natural light from an early sunrise from triggering an early wake cycle. Eye masks are another great tool, especial if you have a bedtime partner who is on a different sleep schedule.
While eliminating light is an essential part of most peoples bedtime routine, having a very low light on a timer, with a soothing image such as a beautiful painting, sculpture, or flower to gaze at can set the mood as well and help avoid sleepless nights.
Touch communicates various sensations to the brain based on interaction with the skin. Think of how a soothing massage makes you feel relaxed and calm, where as stepping on tack causes pain and recoil. Preparing an environment that is tactilely pleasing may get you one step closer to a splendid slumber. Start with the obvious, a comfortable mattress. Next, make sure you have proper bedding, soft breathable sheets can keep your body temperature at an optimal level for deep sleep. The same goes for pajama’s, they should be comfy and cozy. For more serious sleep problems you may want to add a weighted blanket, or body pillow to maximize comfort.
The feel of water from warm bath or shower can also be soothing to your skin and overall health, plus makes for good sleep hygiene. Be careful not to use water that is too hot, or too cold, as it may have the adverse affect and cause further sleep deprivation.
You have probably seen the sign somewhere in your travels “Quiet, Baby Sleeping”, and I bet you have never seen a person sleeping at a rock concert. Environmental noise is know to be a sleep disturbance. Optimal conditions for sleep duration are no noise, or white noise. Eliminating all noise is very difficult, unless you dwell in a very rural area. White noise is a great alternative when no noise is an impossibility. Introducing white noise has been shown to improve quality of sleep, and there are many good white noise simulators on the market today. For those who prefer a bit of background noise, you can try a small fountain or water feature, as the sound of water is very soothing.
Playing light classical or spa type music is another good idea if you find it relaxing, just be sure to set a time so that it does not wake you up in the middle of the night. Finally, depending on the type of noise, earplugs may be a necessity. If noise is unavoidable because you are living in a big city, or near a train station, earplugs may help cancel these distractions during your hours of sleep.
The average person has over 3000 tastebuds, and taste can definitely have an effect on your mood and feeling. Just think of mom’s apple pie vs cough syrup. Older adults remember a warm glass of milk was a favorite bedtime snack, the warm, creaminess of the milk eased the way to a better night’s sleep. Nowadays, a warm cup of chamomile tea, or hot cocoa can provide that pacifying affect.
Hunger and thirst should also be addressed. A healthy snack such as dried fruit or nuts may keep you from waking up due to hunger. A healthy diet overall helps deter trouble sleeping. Having spicy and fatty foods too close to bed time may heighten your senses and contribute to a lack of sleep and possible weight gain. It goes without saying that drinking caffeine or alcohol late night can reduce adequate sleep, plus leave you sluggish the next day.
A glass of water on your night stand is a good idea incase thirst does wake you up, you can easily have a few sips without having to get out of bed and disrupt your body’s internal clock.
Your sense of smell can be one of the most important things you address when planning to improve your regular sleep schedule. The smell of lavender is well known for its comforting effects, as are peppermint, and eucalyptus. It is easy these days to infuse the environment with your own personal favorite relaxing fragrance. Using a diffuser is an excellent way to surround yourself with relaxing, pleasing scents. You can also use fragrant fabric softeners to spruce up bedding, or a bath bomb to perfume your warm bath. It is not advisable to have lit candles going at bedtime.
For those who may have a sensitive olfactory system, the absence of scent may be preferable. In these cases, adding a room purifier can keep the atmosphere fresh and pure.
Stress is not technically a sense, but boy can it wreak havoc on the amount of sleep you get. Stress can also have long term effects on high blood pressure, the immune system, heart rate, mental health and many other health issues. A healthy lifestyle, including good nutrition and regular exercise, will improve the odds of keeping stress levels down, as will relaxation techniques such as deep breathing exercises and progressive muscle relaxation.
Vitamin B and magnesium are considered good supplements for stress reduction. One new natural supplement on the market today that may help keep stress levels down, and the mind feeling more relaxed, is CBD. CBD which is extracted from the industrial hemp plant, works within the bodies endocannabinoid system to help keep the body in balance. Taking a dose of CBD before hitting the hay may be a simple way to keep the stressful day’s events at bay, but be sure to use a quality product, like these ones offered here at Palm Organix.
Hopefully these tips will prevent late nights staring at the ceiling. Having strategies and a plan to ensure a restful night takes a conscious effort, and incorporating our sensational tips will set you down the road to sweet dreams.
Those with serious a medical condition, obstructive sleep apnea, or other sleep disorders should seek the advice of their health care professional or medical sleep expert.