The human body requires sleep in the same way it needs food, water, and oxygen to function. A lack of sleep can result in a range of physical, mental and emotional disorders and cases of extended sleep deprivation may even be fatal.
You can ensure that your body is getting the optimal amount and quality of sleep by following these top bedtime tips.
1. Preparing For Bed
It is recommended to start preparing for sleep at least an hour to 30 minutes before going to bed. Make sure that you are in a calm, quiet environment without any stimulating sounds, scents or activities. Stay away from foods and beverages that contain caffeine and sugar and opt for a warm or hot drink that will naturally ease and relax the mind and body.
2. Sleeping Posture
Most people aren’t aware that their difficulty sleeping may be due to a bad sleeping position. Pillows should be stacked at a height that is the same as the distance from the tip of the shoulder to the neck plus one. The mattress on your bed should be firm while comfortable not causing undue pressure on any joints or muscles while sleeping. Both your bed and bedding should ensure warmth without overheating.
3. Darkness Is Your Friend
As the sun sets and darkness begins to descend, your body starts producing a chemical called melatonin. Melatonin is a natural sleeping aid and in fact, is being included in many sleeping tablets, drugs and remedies. Make sure that your bedroom is dark and start dimming the lights in your home in preparation for bedtime. The sooner you do this, the earlier you will start feeling naturally sleepy.
Go to bed when you feel tired or sleepy. Don’t try to stay awake as this could affect your ability to fall asleep and stay asleep later on in the evening.