For many people, relaxation and restful sleep can be elusive goals. However, it doesn’t have to be that way; with the right information and tips on how to get relaxation and restful sleep easily and quickly, you can quickly unwind after a stressful day and get the rest you need to feel great in the morning. This blog post will show you how.
Use your bed to sleep, not watch TV
If you’re trying to sleep, get up! Don’t spend your precious hours of sleep in front of a television. If you want to watch TV, do it during your waking hours. When you’re tired, your brain isn’t firing on all cylinders,
So watching something that requires concentration will be even more taxing than usual. Better yet: don’t watch TV at all—use that time for other restorative activities instead!
Set a sleep schedule
Studies have shown that a regular sleep schedule, including waking up at approximately the same time every day, can help people feel more rested. Try to keep your schedule as consistent as possible – having an alarm to wake you up might be helpful.
Also, try not to sleep in on weekends; it will only throw off your body’s natural rhythms. It’s also important not to nap during the day – naps can mess with our circadian rhythms.
Know how much sleep you need
If you’re trying to fall asleep, knowing how much sleep you actually need is key. The National Sleep Foundation recommends adults get between seven and nine hours of sleep each night, but everyone is different.
Knowing how much you need will help ensure that your body gets what it needs to feel rested each day. That being said, not getting enough rest can lead to a host of issues—headaches, and weight gain—so if you feel consistently fatigued, don’t be afraid to go see a doctor.
Don’t have coffee right before bed
Coffee is a stimulant, meaning it can make you feel more awake—even when it’s actually time to sleep. It’s best to avoid coffee within 4-6 hours of bedtime. If you can’t give up coffee altogether, try alternating between caffeinated and decaf.
A few cups of decaf before bed could help relax your mind enough for you to fall asleep sooner and get more restorative sleep.
Drink warm milk
Sip warm milk to fall asleep faster and sleep deeper. Calcium is a natural muscle relaxant. A glass of warm milk also contains tryptophan, an amino acid that helps produce serotonin, a hormone that calms you down.
An added benefit: It’s cheap! Next time you have trouble sleeping, try it out; you might be surprised by how well it works.
Take deep breaths
Breathing exercises will help you to relax. Practice inhaling deeply, holding your breath for a moment, then exhaling slowly through your mouth. Do these exercises several times daily until they are no longer challenging.
Once you’ve mastered breathing exercises, begin practicing yoga or tai chi as another way to relax and renew your body in order to have a good night’s sleep every night.
Exercise in the morning or afternoon
Not only will exercising during these time periods give you more energy for the rest of your day, but you’ll also be able to sleep sounder at night. Exercising for 30 minutes just before bed can keep your adrenaline pumping,
making it harder to drop off (and stay asleep). If you want a good night’s rest, keep your workout schedule flexible enough that you can fit a morning or afternoon session into your daily routine.
Limit nighttime liquids and caffeine
Anything you drink before bed will disturb your body’s natural sleep rhythms, so limit yourself to a single cup of warm milk (preferably with some honey in it) right before your head hits the pillow.
It doesn’t have to be milk—milk has lactic acid, which helps induce relaxation—but any dairy beverage will do. I hope this post will help to get Relaxation and Restful Sleep.