November 28, 2022

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Everyday Fashion

How to Improve Your Sleep

It is important to rest, relax and recuperate in order to function at our best. Sleep plays a crucial role in helping the body recover and remain healthy. However, as we live more hectic and digital lifestyles, more and more people struggle to get enough sleep every night.

Did you know that the amount and quality of your sleep can have a significant impact on your mental health as well as your physical well-being? Improving your sleep can lead to a variety of benefits such as reduced stress, increased energy levels, improved memory, and a stronger immune system. From developing good habits to using a cool mist ultrasonic humidifier, we’ll cover useful advice about how you can improve your sleep starting tonight.

Choose a Bedtime and Stick To It

It is widely accepted that one of the simplest ways to improve sleep is by setting a bedtime and sticking to it. Try to create a bedtime routine in which you do something that you associate with relaxing and resting.

Some people find reading before bed a helpful way to calm down and prepare their bodies for sleep. Others find that listening to audiobooks or guided meditation is helpful. Avoid any stimulation such as watching TV or reading for long periods of time before bedtime. This can stimulate your mind at a time when you want to be winding down.

Turn Off Your Screens an Hour Before Bedtime

Blue light is a type of light that is found in most LED lights, computers, and smartphones. Exposure to blue light before bedtime can delay the production of melatonin, a hormone that assists with sleep. Studies have shown that the light emitted from smartphones, tablets, and computers can increase alertness, cause sleep disturbances, and affect mood negatively. If you want to improve the quality of your sleep, you should avoid blue light at least one hour before bedtime. 

Begin a Sleep Ritual That Helps You Relax

Carrying out a sleep ritual is another simple way to improve the quality of your sleep. A bedtime ritual such as taking a warm bath, listening to calming music, or reading a book can help you relax, reduce stress, and prepare your body for sleep.

There are many different ways to improve your sleep and you should choose the ones that resonate most with you. A ritual can help you prepare your body and mind for a restful night’s sleep. The ritual should be something that you do every single night, to make it a habit.

Mist Humidifiers and Essential Oils

A cool mist ultrasonic humidifier is the ideal vehicle for essential oils that can help your sleep, such as:

  • Lavender
  • Chamomile
  • Bergamot
  • Peppermint
  • Cedarwood
  • Sandalwood
  • Marjoram

Additional humidity alone can make a big difference to your sleep quality, with 40% to 60% relative humidity in particular being helpful in both winter and summer. It’s important to choose a humidifier that is quiet enough to not disturb your sleep; ultrasonic humidifiers are an excellent choice for those who need total quiet.

Stay Away From Certain Foods Before Bed

Foods such as caffeine, alcohol, and highly processed fatty foods have been shown to negatively affect sleep quality. Foods that are rich in omega-3 fatty acids have been linked to improving sleep quality. Foods that are good choices to have before bed include:

  • Almonds
  • Turkey
  • Chamomile tea
  • Kiwi
  • Tart cherry juice
  • Fatty fish
  • Walnuts
  • Passionflower tea
  • White rice
  • Dark chocolate

Exercise Regularly

Exercise is not only helpful for your physical health, but it can also improve the quality of your sleep. Moderate exercise such as walking can reduce the time it takes to fall asleep, as well as improve sleep quality. Exercising regularly can lead to reduced stress, improved sleeping patterns, increased energy levels, and reduced feelings of depression. All of these can help you improve the quality of your sleep.

If you find that you have trouble falling asleep after exercising, you should reduce the intensity of your workouts or modify them so they do not interfere with your sleep. If you have trouble falling asleep, avoid exercising close to bedtime or try doing yoga or tai chi instead. These are great ways to relax your body, calm your mind, and help you fall asleep more easily.

Sleep On It

While there are many things that you can do to improve the quality of your sleep, the best thing you can do is to try as many of these sleep tips as possible. There is no single thing that will fix all of your sleep problems. Instead, it is a combination of things that will help you achieve the best sleep possible. If you want to live a healthier and more energetic lifestyle, improving your sleep is one of the most effective things you can do starting today.