Sleep plays a crucial role in our lives. The lack of sleep however can cause depression, heart problems and even obesity. This problem is becoming more and more apparent during times of quarantine when your routine is changing and the sense of not knowing what is going to happen in the future is preventing you from getting some peaceful sleep. These tips will help you reduce anxiety and improve your sleep.
Sounds and Music Before Bed
Irritating noise can disturb your inner balance, even if you practice zen Buddhism. On the other hand, some sounds can have a similar effect to sleep medication. The sounds that work best for this are classical music, birds chirping or Tibetian bowel sounds. But this list would not be complete without ASMR sounds that you can find on “YouTube”. Pleasant whispers or white noise can often help you relax and drift off into sleep.
Sports & Deep Sleep
Everyday physical activities are often the basis for a good night’s sleep. But of course, it can’t just be that simple. When considering physical activity you have to pay attention to timing and intensity. The time between training and sleep should be at least two hours. If you work out right before bed, your adrenaline levels might rise and prevent you from falling asleep.
That is why you should look to do cardio and weight training in the morning. In the evening you can do yoga and stretches.
Bath before Bed
A hot bath has long been one of the most trusted remedies against insomnia. But of course, there is a catch. High temperatures can act like a shot of espresso, so be careful. For this reason, you should try and take a bath at least a couple of hours before bed.
Smells and Their Influence on Sleep
Smells like lavender, camomile, incense, cedar, santal, bergamot and vanilla will help relax your nervous system. You can choose the most suitable way to introduce these smells into your bedroom, for example, essential oil diffusers, massages with essential oils, scented candles and linen sprays. The most important thing to keep in mind when using scents is knowing when it’s enough. If the smells get too intense, your sleep can turn into a nightmare.
Meditation and Deep Sleep
A tired mind is a perfect place for anxiety-inducing thoughts to breed. Fortunately, thousands of years ago our ancestors discovered a way to cope with this. After hearing the word “meditation” most of us imagine a grey-haired monk in the lotus position, that is maintaining a connection with the spiritual realm. But it’s time to get rid of this stereotype. Meditation first and foremost is a training of the mind, meant to concentrate, relax and achieve inner peace.
Lighting and Sleep
Light, whether it is natural sunlight, or artificial helps your body function normally throughout the day. But what happens to your biological clock when it’s light and you’re trying to sleep? The quality of your sleep drastically reduces. Your bedroom should be completely dark. A blackout effect can be achieved by using blackout curtains or a NOXNOX weighted sleeping mask, which is made from a high-quality material that is extremely soft and filled with tiny glass beads. This sleeping mask will allow you to feel a slight weight on your eyes, which will help your whole body relax and create complete darkness. With the mix of complete darkness and the gentle weight of the mask, you will be drifting off to deep sleep in no time.
Food and Good Quality Sleep
Gluttony is one of the seven deadly sins and deservedly so. And the punishment for it? Low quality sleep and feeling tired the next day. It’s important to mention that you should not be going to bed on an empty stomach either. As per usual, the right way is somewhere down the middle. The ideal time between dinner and bed should be around 4 hours.
The Temperature in Your Bedroom
You probably already know how difficult it is to fall asleep in a hot room. Studies have shown that temperatures can have a stronger influence on sleep than noise. Most studies agree that the ideal temperature in your bedroom should be between 15-19 ° C.
In cool conditions your body tries to reduce the amount of energy used for maintaining a steady temperature, therefore making it easier for you to fall asleep. Another thing that can help you fall asleep quicker is a weighted blanket. The double-sided cover of this blanket will make sure that you’re never too cold or too hot. One of the sides is made from a material called “Minky”, which will keep you warm even on the coldest of nights. The other side is made from bamboo fibre, designed to keep you nice and cool during hot summer nights.
Remember, a good night’s sleep today is the key to a better tomorrow.