Everybody desires to have a good night’s sleep. It is good for your health as it helps you to relax, rejuvenates the body and leaves you feeling great and ready to tackle the next day with vigor and enthusiasm. There are many natural ways to boost the quality of your sleep including getting the right pillow and mattress from www.sleepadvisor.org. However, below are some other factors that can help.
Stick to a sleeping pattern
This is probably the number one remedy for good sleep. Science has a proven that doing the same thing every day for 21 days forms a habit in a person and will freely come after the 21 days have elapsed. To achieve good sleep, adopt a sleeping routine. This involves organizing your day correctly and then going to bed at a specific set time every day. After a while, your body will adapt to the sleeping pattern and hence guarantee you a good night’s sleep every day. The key is to stay true to your schedule.
Good food habits
Eating at the right time before bed leads to a good night’s sleep. It is common knowledge that overeating before bed time is detrimental and you would probably wake up feeling more tired than ever. Choose to eat an hour or two before bedtime. This will cause digestion to take place before you can lie down. This means that your digestive organs will be at rest while you sleep hence a peaceful and relaxed night.
In addition to this, choose easily digestible food. Carbohydrates take a shorter time to digest than most foods as digestion starts in the mouth. So, eating carbs before bedtime is advisable.
Tryptophan is an amino acid found in carbohydrates such as whole grain oats and brown rice. This amino acid is believed to help the brain to relax. A relaxed mind can give you a good sleep too as the brain is not overworking.
Yoga and relaxation
One of the main causes of inadequate sleep is stress. Before Bedtime, consider a non-vigorous yoga routine to help you relax. A vigorous exercise could re-energize you again so be careful. Try easy stretches in bed followed by meditation. Shut down all negative thoughts and focus your thoughts only on positive things that make you feel good. Then close your eyes for about 8 minutes and concentrate on your breath. This will cause your body to relax and become ready for sleep.
Another way to get your body relaxed for sleep is to get a massage before bedtime. Massage any part that feels sore such as your feet. Massaging your feet will help the blood flow and make you feel more comfortable.
Take a bath
Taking a bath before sleeping leaves you feeling refreshed and will help you to fall asleep quickly. Invest in this bedtime routine.