When you think about improving your health, you probably think of eating fruits and vegetables, getting plenty of exercise. You might even think of doing some yoga or meditation to boost your mental health as well.
But what you’re likely overlooking, as a third of adults in the United States do, is getting enough sleep.
If you’re guilty of undervaluing your sleep, you’re not alone. However, quality sleep is absolutely essential for both mental and physical health.
In fact, you should aim to indulge in fantastic sleep every night!
And we’re here to help you do that! To learn 7 of the most effective ways to get the best sleep of your life, just keep reading.
1. Create a Bedtime Ritual
A bedtime ritual is paramount when it comes to improving your quality of sleep. Our bodies respond best to patterns. By creating a bedtime ritual, you’re letting your body know that it’s time to wind down and prepare for sleep.
Take a hot bath, read in bed, do whatever calms you the most. As long as you’re going to bed at the same time every night (yes, even on the weekends) and avoiding stimulating or stressful activities, you’re on the right track.
2. Watch What You Eat
Our bodies do some of their best reparative work while we sleep. Although you’re unconscious, your body remains hard at work rejuvenating your mind, skin, and muscle.
What your body is not built to do during sleep is digestion. If you eat a big meal right before bed, your system will be forced to focus on digestion rather than restoration. As a result, your quality of sleep will decrease and your body will not get the attention it needs.
If you get hungry before bed, try to eat a light snack such as a banana or a handful of almonds. You’ll be surprised by how much better you feel when you wake up!
3. Get a Massage
Next time you’re trying to convince your partner to give you a bedtime massage, remind them that it will help you sleep and therefore make you a healthier, happier person.
On top of being a good source of pain relief, massages are beneficial for blood circulation and calming anxiety, which can help ease you into a restful sleep.
You don’t need an hour-long massage to reap the benefits, either. A few minutes of gentle circular motions on your back is enough to encourage better and longer sleep.
4. Enjoy an Evening Sauna
If you have a gym membership or other access to a sauna, consider making a nightly steam the first step in your bedtime ritual.
Saunas are an excellent tool for relieving headaches and joint pain, as well as detoxification. But perhaps more importantly, saunas bring your body temperature up. The cooling of your body afterward is what brings on the sleepy feeling you’re looking for.
Don’t have a sauna available to you? That’s okay! You can get similar benefits from a hot bath.
You can even make the experience more personalized to you with a bath instead of a sauna, as it allows you to use your favorite scented candle or bath bomb.
5. Moisturize Before Bed
Think of moisturizing before bed as giving yourself a massage while boosting your skin health and calming you with soothing scents all at the same time.
Not to mention, learning how to hydrate your skin while you sleep is a game-changer when it comes to fighting signs of aging.
Remember, the goal here is to pamper yourself to sleep! Take your time moisturizing your entire body and enjoy the experience. You could even listen to a book on tape or some relaxing music while you do it.
To get the most out of your lotion, it’s best to moisturize as soon as you get out of the bath or shower. Look for a heavier product that contains hyaluronic acid and ceramides to boost moisture retention.
6. Eliminate Electronics
We all have laptops, smartphones, and televisions. And while they’re likely a necessary part of your daily life, they have no place in the bedroom. This is because these devices emit blue light, which blocks the release of melatonin, a hormone produced by your body to induce sleep.
If you use your phone as an alarm clock, keep it on the other side of the room from where you sleep. This will not only prevent you from looking at it in bed out of habit but will also force you to get out of bed when your alarm goes off.
7. Improve Your Mattress
If you feel that you’re doing everything right and still wake up feeling like you haven’t slept a wink, your mattress may be the culprit. A good mattress is an investment, but one that will pay for itself in terms of improving your sleep and, in turn, your life overall.
Take some time to find the right firmness for you and your body. You may think you want the softest you can find, but be careful. A mattress that doesn’t provide enough support is actually terrible for your joints and spine alignment.
Use these Tips to Indulge in Incredible Sleep
In today’s high-speed world, it’s easy to come to think of sleep as a nuisance or a waste of time. But it cannot be overstated how important it is to indulge in the best sleep you can as often as you’re able.
If you’re not getting enough sleep, or you’re in bed for the right amount of time but your sleep is poor, you will never feel as good as you could (and should!).
By making sleep a priority, you will feel a thousand times better both mentally and physically. You’ll wonder why you didn’t do it sooner!
Looking for more tips to boost your energy levels and improve your overall health? Be sure to take a look at our blog!