How to Get More Deep Sleep Tonight

Remember when it was all so easy? You would hardly cover your mouth yawning and pull up the blanket before you would drift off into the dreamland. The reason why we are reminding you of this is the fact to prove you that you are perfectly capable of experiencing that feeling once again. You’ve just forgotten how to do it, but this is where we come in with our beauty sleep tips.

Creature comforts

First of all, let’s deal with the exact sleeping location. Is your bed comfortable enough, or is it high time you changed the mattress? What about the pillow? Does your neck hurt in the morning? Once you solve these, restless sleep will probably become a thing of the past.

To eat or not to eat

On the one hand, you shouldn’t eat too much. A heavy meal and spicy junk food are far from ideal as they activate your digestion system too much and may even cause heartburn. Your whole body should be relaxing, which comprises your stomach, too. Instead, feel free to opt for carbs. Have some bread and cheese, or milk and cereal.

Speaking of eating and drinking, it goes without saying you should avoid drinking coffee, cola and tea before going to bed. Caffeine intake is probably the reason why you are having problems with sleeping. Also, some over-the-counter medicines contain the substance, which you may be unaware of. Therefore, always check the labels.

Alcohol is out of the question, too. Despite the fact it helps us fall asleep easily, it has no benefits for the deep sleep.

Count the hours

You’re already doing this spontaneously every time you’re setting the alarm to ring, but this time, you should take full control of it. Be honest with yourself about how many hours you spend sleeping. Do you always manage to have at least 7 hours of sleep per day (this is the recommended minimum)? If not, do try to go to bed earlier and you’ll soon feel the benefits.

Helpful gadgets

It is true you should avoid some technology before going to bed – staring at the screen does not really help you fall asleep faster. Quite the contrary. On the other hand, there are some popular tech gadgets for improving sleep quality which have been gaining in popularity as they have proven to be extremely helpful.

To nap or not to nap

Of course, to nap. If you feel the need during the day to have a cat nap and quickly recharge your batteries, then feel free to do so. Nevertheless, that does not mean your nap should end up with you waking up and wondering why it’s still daylight. Keep them short and effective.

Take care of your body

Regular exercise is beneficial for us in many ways: better posture, increased strength, diminished stress. Still, in order for your workout to help you fall asleep easier, you shouldn’t hit the gym in the evening hours. For the best effect, exercise in the morning or afternoon.

Set the temperature

Even though we all love being cozy and warm, do try to lower the temperature for several degrees before going to bed. The optimal bedroom temperature is said to be 60 and 67 degrees Fahrenheit.

Stick to the routine Finally, nothing helps you get more deep sleep like a proper routine. After only a few nights of you going to bed at similar hours, and having the same relaxation process (reading a book, meditating, listening to soothing music or just resting in bed), your body and mind will adjust accordingly and allow you to finally get that beauty sleep.

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