Good sleep can be elusive; from children who suffer from anxiety to adults who can’t unwind after a long day, rest can be difficult. The longer it goes on, the less resilient our bodies and minds become. A lack of sleep can negatively affect our ability to manage our feelings and emotions, as well as our problem-solving skills, impacting how productive we are at work and school. High blood pressure, a low sex drive, obesity, and diabetes are just a few of the health issues that can affect us when our sleep habits suffer, so it’s important to learn how to rest without worry.
Fortunately, there are many ways you can help your body and mind wind down at the end of the day for a good night’s sleep, and none of them will compromise the way you feel. In fact, sleeping well and for the right amount of time will help boost your energy and your mental health, which can positively affect many other aspects of your life, from your self-esteem to your ability to socialize. Keep reading for some great tips on how to find wonderful sleep habits.
Make Your Bedroom an Oasis
For many of us, the bedroom is just a place for sleep. Many individuals don’t give much thought to the layout of their room or the color palette. However, these are just two of the factors that can determine whether you’re getting adequate sleep, and they’re important ones. If your room is cluttered, or if it’s a small space crammed with a large bed and big pieces of furniture, it may be making you anxious. Bright colors — especially reds and whites — can make sleep elusive because they are too energetic. Try neutral shades or calming tones of blue and green. You can also consider removing the television, especially if you tend to leave it on at night before bed; the blue light emitted from the screen can have a negative effect on your ability to fall off quickly. The same rules apply to your children’s bedrooms. Keep it neat and clutter free, decorate it in calm colors, and lose the electronics.
Alter Your Diet
Sugar, carbs, and caffeine can all make a big difference when it comes time to sleep, so it’s important to alter your diet to help you relax at the end of the day. Change out soda for water, and add dark leafy greens, lean protein, berries and nuts to your daily menu. These can help give you energy when you need it and won’t keep you awake when you don’t; plus, you’ll get the bonus of a boost to your immune system and keep inflammation down. Many multivitamins contain potassium, iron, calcium, and vitamin D, all of which can aid sleep. These vitamins also boost immune and digestive health.
Get in Some Exercise
Exercise is important at every age, every day, but did you know it can help you sleep better? Using your energy for something productive, like moving your muscles and staying fit, can have a huge impact on your ability to rest easy at night. You don’t have to join a gym or alter your schedule too much either; 30 minutes of workout per day is a great start, and you can break up that time if needed. For instance, go for a brisk walk for 15 minutes on your lunch break, then have another after dinner with the dog.
Finding good sleep can be tricky, and it may take some time for your body and mind to get on the same page. Help yourself out by creating a sleep routine that will be easy to maintain, and remember to take care of yourself at the same time. Relax before bed with a hot shower, read a book, and take time out for your mental health. These are all great steps toward a healthier you.
Photo via Pixabay by Sferrario1968
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