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These Tips and Tricks Could Help Promote a Peaceful Sleep

2 months, 1 week ago

3150  0
Posted on Mar 14, 2022, 3 p.m.

Who does not want to live a stress-free peaceful life? You can enjoy your life better when you have a night of sound sleep. It is hard to get enough sleep in the modern day due to the hectic lifestyles we are leading, leaving us with less than ideal time to have a relaxing sleep. 

Lack of sleep often leads to stress, anxiety, depression, and other related issues. Not only this, but it also contributes to various health issues in your body. Though there are several ways to promote peaceful sleep, not all are fruitful. Some turn to medications in hopes to address this problem, while others prefer to use more natural ways to get enough sleep.

What methods can you trust? How many hours of deep sleep do I need? What does a good sleep cycle look like in your eyes? Such questions might be bothering you. We have got you covered with a few tips and tricks to hopefully help you have a good, sound sleep.

Why do you need to have a sound sleep?

There are numerous physical, mental, and emotional benefits from a night of sound sleep. These include managing your weight and maintaining productivity. Adequate sleep increases your concentration and focus and thus, improves your productivity. As a result, you could excel in your field and get the best for your family. A regular 7-8 hours of sleep is crucial for athletes in enhancing their performances, helping them fight every battle, and even regulating their hormone levels. Getting enough sleep improves your heart health and maintains the rate of metabolism. It helps to avoid high blood pressure issues, alleviate some mental health issues, increase immunity, and ease inflammation. All these benefits are provided to your body when you get enough sleep. Getting adequate sleep helps you stay away from problems like diabetes to live a more peaceful lifespan.

Though, you can trust some medicines for your improved health. But, these most often are not effective in the long run in terms of sleep hygiene. Plus the chemical ingredients can have various unwanted side effects. Thus, it is often best to follow more natural methods to help promote a night of sound sleep. Let us now look at the ends and suggestions to improve your sleep.

Tips for promoting a night of sound sleep:

Adhere to a sleep schedule

The first step is to set and adhere to your sleep schedule. Studies and reports reveal that the ideal sleep duration is less than nine hours, with most recommendations being 7-8 hours. Try to go to bed at a specified time and not change it each day. Ideally, the sleeping schedule should not change even on weekends and holidays. Being consistent is the key to your best sleeping cycle. If you feel you are not falling asleep, you can try to promote a more relaxing experience. Moreover, listening to your favorite music or reading your all-time go-to book might help, and hopefully, you won't face difficulty getting a sound sleep.

Pay attention to what you consume and drink

It is best to avoid sleeping if you are hungry. It is the worst habit to adopt and will leave you awake at night. But, it is reliable to eat healthily and achieve peace of mind. It is best to drink water and not keep yourself dehydrated. An adequate flow of water in your body ensures the best for your mind and body.

Avocados and olive oil are healthy sources said to have a calming effect on your experiences all day long. You can even go for some comfort foods like whole-grain products and brown rice to help beat stress. When you are stress-free, you will more than likely enjoy a relaxing experience and thus, might be able to sleep without any disturbances. Avoid having caffeine, soda, processed meat, white bread, or any processed food, especially before going to bed or if you are already having issues with sleep disturbances. 

CBD

CBD is a cannabinoid found in cannabis plants that were discovered during the 1940s. Recent research has found many health benefits, and many  Delta 8, Delta 10, and CBD products are available in the market that you can now even order online and have delivered in many places. CBD gummies or tea may even help you to have great sleep at night.

Create a relaxing environment

This may be the best step to follow. For this, you need to create a perfect room/space for your bedtime. This should be a quiet place for your sleep, as it is best to avoid disturbances and not allow them to affect your slumber. You should avoid using mobile phones, or laptops, just before you sleep, this will create downtime to unwind, as well as keep your eyes safe and secure without any irritation or strain. You can listen to your favorite music or gentle background noises/sounds to help create the best environment for your enhanced sleeping experience.

Limit daytime naps

It is best to avoid daytime naps. If you go for a daytime nap, it is suggested not to go above/longer than 30 minutes. This will help you avoid going to sleep too late and help enable you to get the perfect sleeping experience.

Include physical exercise in your daily routine

Participating in physical activities has been shown to have calming effects. Yoga, exercise, meditation, etc., helps increase blood flow and maintain circulation in the body, which in turn aids in giving you feel-good, calming effects. Exercise also helps you to burn off that extra energy that may be keeping you awake to help you get some sleep. 

Manage concerns

It is best to tackle the stress and keep it under control rather than let it accumulate. For this, try to determine the source(s) of your stress and work upon solutions. You can seek help from friends and family, or you can seek your doctor's consultation to help deal with your stress. Never be afraid to ask for help, mental health is important to your overall wellbeing.

Conclusion

Having a sound sleep depends on many factors, like availability of time, level of tiredness, etc. These tips and tricks may help you improve the quality of sleep you are getting and your lifestyle.

This article was written for WHN by Alexandra Doherty, blogger and health advocate.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before making any changes to your wellness routine.

Content may be edited for style and length.

Materials provided by:

https://www.health.harvard.edu/blog/cannabidiol-cbd-what-we-know-and-what-we-dont-2018082414476

https://www.forbes.com/health/body/sleep-deprivation-health-effects/

https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important

https://www.hsph.harvard.edu/nutritionsource/sleep/

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