How is your sleep? Did you know your body will struggle to function correctly if you aren’t getting a good night’s sleep? However, sleeping and getting quality sleep are two totally different things. But that doesn’t mean you can find all the elusive good night’s sleep and help you improve your physical health, mental health, and more.
Read on for tips on improving your sleeping habits to improve your life.
Reduce Teeth Grinding
Teeth grinding can have a massive impact on your sleep and your health. Teeth grinding or Bruxism is closely linked with insomnia, snoring, and, in some cases, apnea. It can also lead to joint or muscle pain from the action and is most likely caused by stress, caffeine, lifestyle habits, or excessive drug or alcohol usage. To reduce teether grinding in your sleep, you can invest in a mouthguard for grinding teeth, reduce stress levels and factors such as caffeine and alcohol levels and try relaxation techniques to help you get a more restful night’s sleep.
Reset your Circadian Rhythm
Your circadian rhythm is the natural sleep cycle your body needs and goes through each night. Each sleep cycle is 90 minutes long, and you need between 4 and 6 complete cycles.
To rest your rhythm, you can start by going to sleep and waking up at the same time each day. If you have to be up at a particular time, track each rhythm to find your perfect sleep time, whether this is 4 cycles or 6 – from 6 – 9 hours sleep. Other options include:
- Practicing good sleep hygiene.
- Avoiding electronics and screens in bed.
- Reducing caffeine intake.
- Practicing stress-reducing activities before bed.
Use Essential Oils
If you cannot fall asleep naturally, then there are many natural remedies you try without resorting to medication. Essential oils such as lavender, Ylang ylang, Sandalwood, chamomile, and peppermint are some of the most common fragrances to help you induce sleep and wind down at bedtime. Using them before your sleep time, not at your set sleep time, can help you relax in bed to be ready to go to sleep when needed.
Physically exerting yourself is a great way to ensure you are using up your energy and giving your body the necessary exercise. It will also put you in an excellent place to get a better night’s sleep.
Avoid exercising too close to bedtime and exercise outdoors if possible. Even just strolling around the block can benefit your sleeping schedule and give you the exercise you need to drift off of a night.
Write It Down
If you find your thoughts are racing through your head when you close your eyes, write them down. It doesn’t matter what it is, pick up that pen and jot down your thoughts, even if they make no sense. Then get right back to the job at hand. Sleep! Getting them out of your head and onto a piece of paper, either physically or digitally, can give you the breathing space to relax a little bit more to get some shut-eye.
Getting a good night’s sleep isn’t a myth or something you must miss as an adult. By following some simple tips, you can quickly get back on track and improve your life.