How to Have a Good Night Sleep
The human body is designed for a restful night of sleep, functioning at par during the day and maintaining good health. Hence, sleeping well and sufficiently each night is as important for good health as a good diet and exercise are.
But how to have a good night sleep is the question that many ask, especially those who do not fall asleep as easily as some others do. A comfortable mattress in Milwaukee or other stores and some healthy practices can help you have a good night’s sleep. Let’s learn about those in detail below:
1. Ensure your Bed and Mattress
Often the cause of poor sleep or difficulty falling asleep each night is a poor-quality or old mattress with a tired box spring or poor support system such a bedframe without proper center supports. Research provides evidence of the significant impact a good quality mattress and bedframe go hand in hand to have a good night’s sleep.
At BILTRITE Furniture-Leather-Mattresses, you will find a wide range of mattresses that provide ultimate muscle relaxation and pressure relief. They’re 100% handmade, factory fresh, and brand new, and they ensure they fit your sleep needs.
2. Exercise
They say exercise is the antidote to many of life’s problems, including sleeping difficulty. So, the next time you want to know how to have a good night sleep, know that your best solution lies in exercise. Even if you choose to brisk walk for thirty minutes daily, it will help you trim down and promote better night sleep.
You see, exercise tends to affect the natural sleep hormones in your body, for instance, melatonin. A study journal also claims that people who exercise at least three and a half hours every week, sleep more soundly, peacefully, and easily each night than those who don’t.
The trick is to ensure that you choose a time for exercising before your bedtime routine. If you choose to exercise too close to your bedtime, the routines may stimulate you, which can also keep you awake.
The best option is to work out in the mornings, especially in daylight, which will promote your natural circadian rhythm.
3. Maintain a Disciplined Sleeping Schedule
Sometimes, an irregular sleeping pattern can very likely destroy your natural ability to fall asleep. If you tend to sleep eight hours a day, less than the next, or even more another night, your body will have trouble adjusting to your schedule.
What’s more, if you don’t make it a point to get into bed at the same time each night, you might not be able to sleep easily. Being consistent with your routines is essential to reinforce your body’s sleeping and waking patterns.
If you haven’t done it, try to build a consistent sleeping routine for yourself. Initially, it may take a while to adjust to it, but with continuity, your body will pick the cue. You could try encouraging your body and mind to enter sleep mode with relaxing activities.
Listening to soft, soothing music or reading before bed may encourage your mind and body into lethargy and sleep.
4. Try to Absorb More Natural Light in the Day
We all ought to know about our natural circadian rhythm. It is our body’s very own time-keeping clock, which prompts it to do routine things at its allotted time. The circadian rhythm significantly impacts the hormones, body, and brain.
It alerts your body when it needs to wake and when it should be asleep. One of the best ways of keeping your circadian rhythm active and healthy is to give it plenty of natural light during the day. By absorbing sunlight into your body, you energize it to perform optimally during the day and wind down to naturally get into position for a restful night’s sleep.
Studies prove that people with insomnia can experience an 83% improvement in their sleeping ability, quality, and duration. If insomniacs can benefit that much from natural sunlight, imagine the better benefits a normal person would.
5. Adopt a Sleep Ritual if Needed
If you have tried several ways but haven’t discovered how to have a good night sleep, perhaps you ought to adopt a sleeping ritual. At this point, we would like to encourage you to recall your childhood bedtime pattern.
Did your mom, dad, or a grandparent read you a story or sing you a lullaby to fall asleep? Surely you will also recall the comfort and peace the ritual surrounded you with until you dozed off into blissful slumber. Perhaps it wouldn’t be a bad idea to try a similar ritual for your adulthood bedtime pattern too.
The trick is to choose something that will calm your mind, remove its cobwebs, and signal the body and mind about sleeping time. Choose whatever works best for you, perhaps a glass of warm milk, a soak in hot water before bed, or calming music.
Final Thoughts
Many people wonder how to have a good night sleep, especially if they must struggle to doze off, unlike others. For some of us, sleep comes naturally when we retire for the night and nap blissfully away the entire night.
But for many others, the struggle is real, and they spend the better part of their nights tossing and turning. The helpful practices mentioned in this article and many others, including a comfortable mattress, can help you adopt a healthier sleeping pattern.