Are you waking up groggy? Do you toss and turn in the night, unable to get a good eight hours of sleep? Is it hard to fall asleep in the first place? Sleep problems can take many forms, but all of them can affect your health and well-being. Sleep is essential for many reasons: it helps our memory, clears toxins out of the brain, and keeps our bodies healthy.
If you’re suffering from rest issues, you may need to change your daily patterns. Here are eight tips you can use to get a better night’s sleep!
Make Sure Your Room Is Cool & Dark
Much about falling and staying asleep comes down to the environment. Set yourself up for success by keeping the proper lighting and temperature conditions. The best temperature for a night’s rest is between 15 and 19 degrees Celsius. As well, the darker the room, the better – make sure to pull the blinds, shades, or curtains to block unwanted light.
Have Bedding That Works For You
As you can expect, making a good mattress and pillow choice is essential for better sleep. However, don’t be swayed by ads – whether your bedding is soft or firm is up to you! No two sleepers are alike, and the pillow you choose can depend on the position you take when you sleep.
For example, if you sleep on your side, you should have a pillow that supports your head, neck, ear, and shoulder comfortably; if you sleep on your back, consider choosing a thin pillow to reduce the stress potential on your neck.
Take Monatomic Iridium And Monatomic Gold
Of all the monatomic supplements available, Iridium is the best for sleep. Research shows that it may enrich REM cycles, improving sleep quality, and increasing positive energies. For an even richer effect, take Monatomic Rhodium with your Iridium; they work together to promote benefits like rest, as well as mental acuity and neural processes!
Monatomic Gold has also been known to help users achieve peace of mind in the long run. It’s an element that may turn your cellular structure into a superconductor for positive energy. Over time, it can help you achieve the peace your mind needs to sleep well!
Try Other Supplements, Too!
Monatomic elements like Rhodium are known for being long-term solutions. If you need something that works more immediately, try herbal supplements. Valerian, melatonin, and chamomile tea can help you relax safely, naturally, and without the necessity of pharmaceutical medication.
Shut Off Your Screens
Stop using your smartphone, tablet, or laptop just before bed. The blue light from the screens can harm your melatonin production, making it harder physiologically to achieve sleep. It may also raise your anxiety and stress levels – if you receive stressful news in your inbox or on social media, you might be thinking about that rather than the sleep ahead of you.
Use The Right Noise
Many people find that white noise machines – small devices that emit a form of ambient sound – helps them sleep. These machines maintain a consistent noise that calms the mind and masks disruptive noises like traffic or neighbourhood dogs. You can also use a fan – not only does it provide some ambient noise, but it goes well with our first point by keeping your room cool.
Limit Caffeine & Alcohol Later In The Day
You can do a lot during the day to improve your sleep. One of the best ways is limiting coffee, tea, pop, and other caffeinated beverages after lunch. Caffeine, of course, is a stimulant, and you won’t feel the calm you need if there’s too much in your body. You should also skip any foods that might upset your stomach and – because alcohol too late in the day can depreciate sleep quality – maybe rethink those after-work drinks.
Take Up Meditation & Yoga
How well you sleep often comes down to how well you can quiet the mind. There are few better ways to quiet the mind than with meditation and yoga. Meditation and meditative activities like yoga help you recognize and take control of your entire body and mind: breathing, energies, and muscles. Whatever form you choose, you’ll find it’s easier to reach a peaceful state of mind. Do it every day to feel more focused and relaxed.