It doesn’t matter who you are or where you live, the chances are that you probably have to deal with some degree of sleep issues.
It’s a rare person who can simply put their head on their pillow and drift off every night. After all, there’s a reason that sleep deprivation and insomnia are so common.
So, is it possible to turn yourself into that person who can sleep straight away, every night?
The short answer is yes, within reason.
Some people are naturally better sleepers than others, and if you have a sleep disorder or an illness that interferes with your sleep, you may need to consult a doctor for medication or other treatment that can help with your sleep.
However, everyone can improve their sleep habits and sleep hygiene, which means that you could be getting better sleep before you know it. Here are some tips to help you out.
Why Sleep Matters
Everyone knows that sleep is important, to an extent. Even after one night of not getting any sleep, you will feel groggy, tired, and irritable the next day. If you go a few nights with poor quality sleep, this feeling will get even worse.
Not only that, but poor sleep can interfere with your cognitive abilities and concentration. Basic tasks like driving are harder, and you will find work more challenging. After an extended period of time with poor sleep, your health will start to suffer. You’ll experience headaches, and your body and mind won’t be able to heal and recover as well as they should.
Poor sleep can even increase your stress levels and your risk of developing chronic conditions, because your body needs that sleep to recover.
Finally, there’s a reason why people call it “beauty sleep”. Sleep is the best skincare routine there is, and you can tell the difference when you’ve been sleeping well and sleeping poorly. If you want to look and feel your best, make sure you get enough good sleep.
Setting a Sleep Schedule
One of the best things you can do for your sleep is to set a schedule when you go to bed and when you wake up. That’s right, bedtime isn’t just for kids. It’s beneficial for adults too.
You might have heard of something called the circadian rhythm. Simply put, this is the way that your body knows when you need to sleep and when you need to be awake. If your circadian rhythm is out of sync, you’re literally fighting your body to try to force it to sleep and wake up. In that fight, nobody wins.
But if you have a regular bedtime and waking up time, it’s much easier for your circadian rhythm to become established. Your body will want to sleep at those times, and all you have to do is let it.
Winding Down Before Bed
Some people have the rare ability to go to bed and sleep as soon as they finish their tasks for the day, but most people need to be able to wind down before they sleep.
Give yourself an hour away from work or anything else that might stress you out or keep you busy. Instead, try to relax.
Bright screens, such as your phone or tablet, can also interfere with your sleep. Either switch to reading instead of scrolling through your phone, or at least turn your device to night mode to reduce any blue light.
Your bedtime ritual can also help you to wind down. Some people have a bath or a shower before bed to help them to relax. If you have a skincare routine, which everyone regardless of gender should consider, now’s the time to moisturize and cleanse your skin.
Herbal tea can also be helpful, particularly blends containing valerian root or chamomile, as these are proven to have relaxing effects. Supplements, such as melatonin or cbd gummies were part of a study conducted National Library Of Medicine. According to this study, cannabidiol may hold benefits for anxiety-related disorders. Controlled clinical studies are needed.
Good sleep hygiene isn’t the same as regular hygiene. While it does help to have a clean and tidy bedroom, as well as clean sheets, there’s more to it than that.
Sleep hygiene basically refers to good sleeping conditions. Keeping your phone out of arm’s reach is a great first step. You also want to keep your bedroom at the right temperature and light level.
Everyone is different, there’s a reason why nightlights exist after all, but most people sleep best in a cool (not cold), dark room.