Sleeping Hacks To Stay Healthy and Restful

Sleeping is the primary need that all humans in the world have. Many people have sleep disturbances, there are many causes of those. One of the causes of those disturbances is the sleeping related things such as bed, bed linen, pillow and bolster, and night lamp. The habit before sleep also can be the cause of sleep disturbance that can happen in a few days or can happen chronically and become disorders. It can be difficult to begin sleeping, difficult to maintain sleep or a mixture of them. Here are the sleeping hacks to get a restful night.

Choose The Right Materials

Sleeping materials will affect your quality of sleep. The more comfortable it is, the more restful your sleep will be. Choose a good bed with a soft surface and have a good condition, so you will not be affected if there’s someone that jumps into bed. Beside the bed, the cover of the bed is also an important thing in sleeping materials. You can choose the cover with linen materials because it is one of the comfortable one. Bed linen has many trendy colors, so it is not only comfortable and soft but also trendy and eye-catching. This kind of material is comforting in every season because it is temperature regulated, so you will not wake up in the middle of the night because the temperature is freezing. Beside that, the linen is also suitable in every range of age and condition because it is hypoallergenic, hence it is suitable for baby, adult, or maybe the geriatric population with or without atopic condition. 

The other sleeping materials are pillows and bolsters. They are very crucial for helping us to get a restful night. so , it is better to get a nice and fluffy one. The old pillow or bolster had already lost their fluffiness, so it is better to seek new pairs of them. 

The night lamp is also an important thing to get good quality sleep.  Our body produces the hormone called melatonin that can actively produce in darkness to regulate our bed time cycle, so it is better to turn off the lamp. but If you are the person that is scared of the dark, and need a dim light instead of the usual lamp, you need the night lamp beside your bed. 

Stop The Bad Habits

There are few bad habits that people usually do before sleep such as eating before sleep. Eating before sleep makes it difficult to start sleeping because our gut is actively working to process the food that we have been eating. It is important to limit the intake from 4 hours before sleep, so the gut will be in a resting phase. It is important to limit the intake of caffeine from coffee or tea to make our body in a relaxed state.

The other bad habit is exercising before bedtime. It is not good for the bed cycle because the exercise makes our body ready to ‘fight’ mode. it is the opposite of the body preparation for sleep, which is in ‘flight’ mode

The other most common mistake is watching TV or mobile phone while in bed. It is not suggested for watching tv during bedtime because it can stimulate our brain to keep working and working, so it will make our brain always in the fight mode although it is tired. It will make it difficult to begin sleeping.  

Start The New Modalities

These are a few modalities that can help you easily to start sleeping and help you to maintain it. The first thing you can add in your room is the aromatherapy room perfume or diffuser. It will help you to begin to sleep because the good smell will be relaxing and help you to sleep. The other thing that will help you relax is by hearing relaxing music according to your preferences. You can start playing jazz, pop, or instrumental only like piano or violin. 

Massages in the tenderness part also can be relaxing in some people. You can give a massage at the pressure point and then the muscle will be relaxed.

Conclusion

It can be difficult to begin sleeping, difficult to maintain sleep or a mixture of them. The tips to make good quality sleep is to choose the right materials first, material such as bed, a good linen bedding, pillow and bolster, and dim light is mechanically important to get good quality sleep. Besides that, there are few habits that must be avoided such as eating before sleep, drinking caffeine too much, exercise before sleep, and doing some activities that push our brain to work. You can try applying new modalities to help you begin the sleep such as aromatherapy, relaxing music,or massaging in some points in order to make you relaxed.