The quality of sleep is essential for our health, both physical and mental. When was the last time you fell asleep without worry, and woke up feeling alert, refreshed, and hopeful? Many of us feel tired and fuzzy-headed in the morning.
Problems with sleep cause problems with memory, focus, and productivity. They even prevent us from making healthy food choices. Taking some Delta 8 gummies relieves stress, but these methods are not accessible to everyone. So, what can you do?
How to Create a Restful Environment
High-quality sleep requires a conducive atmosphere and physical environment. Your bedroom should be a distraction-free oasis. Here are a few suggestions from sleep hygiene experts.
1. Cool and Dark
The best temperature for sleep is 60-67 °F. The majority of Americans (73% according to a National Sleep Foundation poll) prefer their bedrooms to be as dark as possible. You can use keratin, sheets, or blinds to block light.
2. Peaceful and Quiet
For most of us, a quiet environment is another key prerequisite for sleep. Some people prefer white noise or ambient sounds to mask disruptions like traffic noises. You could also turn on a fan or try one of the many sleep apps that create a peaceful environment.
3. Comfortable Bedding and Position
Whether to choose a firm or soft mattress is a personal choice. A side sleeper should opt for a pillow that supports their head, neck, ear, and shoulder comfortably. If you sleep on your back, you need a thinner pillow to reduce stress on the neck.
4. Decluttered Space
Sleeping well in a messy room is a challenge. This environment is more conducive to sleep disorders, according to a study presented in 2015 at the SLEEP conference in Seattle. The ease of falling asleep depends on what we see when we walk into the bedroom. So, tidy up!
5. The Right Pillow
If you have allergies, choose a hypoallergenic pillow to prevent sniffles and congestion during the night. The range of feels includes feathers and synthetics, such as foam or latex.
How to Wind Down After a Difficult Day
After a tough day, you must have time to unwind before going to bed. This does not require any fundamental changes. Just a few small tricks will calm your racing mind, facilitating the transition to sleep
Less Caffeine and Alcohol
If you drink coffee or alcohol later in the day, this may keep you awake for too long. The same applies to physical exercise — do it early. Limit the amount of tea and soda after lunch, and avoid dishes that may upset your stomach. You can Buy Delta-8 gummies online to relax and unwind.
Listen to music instead of the news. Classical music is particularly beneficial — it has been proven to reduce blood pressure and stress. Choose any music you like (or sounds) to calm down and lift your mood.
To create a serene atmosphere, switch on lamps or candles, rather than a bright overhead light. Indirect light is less likely to disrupt the circadian rhythms. A dimmer switch is also a good idea.
In the morning or early afternoon, expose yourself to some natural light — preferably outside. It will help your body maintain a healthy sleep-wake cycle.
Try not to check your inbox or send any messages after dinner. In 2018, Virginia Tech released a study showing that the mirror expectation of dealing with work email after the workday can make you stressed and anxious. Every message requires a decision you need to make. The researchers recommended being mindful to stay present for family, social or solo activities.
How To Relax Before Bedtime
You cannot sleep well if your mind stays active. If it is caught up in negative emotions, it is difficult to turn off those thoughts. Everybody knows that checking social media before sleep is a recipe for disaster. Still, the majority of us get lost in Facebook or Instagram feeds instead of reading books. Use these tips to drift off to sleep more easily.
1. Try Yoga
A few gentle poses before bedtime can make a big difference. The vast majority of Americans (85%) who practice yoga experience a stress reduction, and many of them (55%) notice an improvement in sleep quality. This was demonstrated by a survey by The National Center for Complementary and Integrative Health.
2. Express Gratitude
Gratitude is connected to our feelings of well-being. It can lower blood pressure and the risks of anxiety and depression. Feeling grateful also creates proper conditions for high-quality sleep. Every day (at least a few times per week), make a list of the things you are thankful for.
3. Bathe Before Sleep
Take a warm shower or bath a couple of hours before sleep. This will de-stress your body and mind, reducing blood pressure and heart rate. Heat relaxes tired, tense muscles.
4. Read a Book
According to the University of Sussex, being absorbed in a bedtime story for just 6 minutes reduces stress by as much as 68%. Ideally, this should be a real book, not an iPad, Kindle, or another backlit gadget. The blue light emitted by tablets and smartphones is disruptive to our sleep patterns. Alternatively, you could try sleep casts that use soothing voices and descriptive narrations to guide you through dreamy landscapes.
Meditation in the evening, before bedtime, will help you de-stress and fall asleep. If you have never done it, note that you should stay mindful. The idea is not to stop your thoughts. Instead, meditation helps you be at ease with them and feel compassion for yourself and the surrounding people.
The Bottom Line
Getting a good night’s sleep requires the right environment, an opportunity to wind down after a difficult day, and to de-stress before bedtime. These are the tips backed by science. Waking up feeling refreshed is crucial for our well-being. It helps us remain focused, productive, and happier during the day.