Many conditions such as stress can disrupt your sleep. Unfortunately chronic sleep deprivation has been associated with a variety of health issues including high blood pressure, heart diseases, obesity, diabetes, acne, depression, and a poor immune system.
Therefore, it is important to relieve stress and anxiety before bedtime to be able to get a more healthy, deeper sleep.
Read on for a few tips on how to get better sleep.
Practice Mindfulness Meditation
As your mind drifts between past actions, decisions, or future worries that often lead to insomnia, close your eyes and focus on being present in the moment.
Mindfulness is a kind of mental exercise for your brain, which helps you develop a stronger understanding of yourself and puts you in a peaceful state where you are more likely to fall asleep more quickly.
Regular meditation before bedtime can release tension and help you control or redirect runaway thoughts that often interfere with sleep. This can increase the amount and quality of your sleep.
Use Problem-Solving Techniques
When you are dealing with a lot of stress due to work, family’s responsibilities, and uncertainties, you are putting your sleep and entire well-being at risk.
Therefore, it is important to first identify the sources of your stress, take a little time to reflect on the problem, and then communicate your concerns and solve them effectively.
For instance, if you’re under lots of pressure at work, speaking to your boss may help.
Having a 10 minute chat or phone call with a friend on any social topic before bedtime can boost your mental agility, which may help you to solve problems and sleep deeper.
Writing down your worries and negative thoughts before bed is also a helpful way to let go of what keeps you anxious and awake at night.
Relax Your Muscles
Relaxation strategies can help ease anxiety and stress before sleep.
Listen to soothing sounds like ocean waves or pouring rain to create a relaxing ambiance. This can help you with how to get deeper sleep.
Choose a comfortable position and squeeze one section of your body while you’re breathing in deeply through your nose.
Then release that same section of muscles while exhaling through your mouth.
Start with your toes, then your knees, belly, and so forth.
This exercise helps unwind your muscles at night to get better sleep.
Choose The Right Mattress
If you want to get a goodnight’s sleep, you’ll want to make sure you are sleeping on the right mattress (so you don’t wake up on the wrong side of the bed!).
Choosing the right mattress highly depends on your personal needs and preferences.
For instance, if you are a side sleeper, then you might need a soft mattress like a memory foam mattress, which cradles your hips and shoulders to relieve pressure points and make you sleep comfortably during the night.
Mattresses with built-in cooling gel help regulate your body temperature so you can get deeper sleep with less night sweats.
Consider buying an adjustable bed if you read a lot before sleep. This will allow you to read in a comfortable position without straining your neck.