7 Evening Habits To Sleep Better
Many people take it for granted, but getting a full night’s sleep is a habit that has a major impact on a wide variety of health aspects. So if you don’t get enough sleep, it is wise to look for ways to sleep better.
Sleep is a biological need for all humans. It allows your body to:
- perform important functions for physical and mental performance
- promote your heart health
- maintain a good metabolism
We have to sleep uninterrupted between 7 and 8 hours. Without enough hours of sleep, your body won’t be able to perform all the processes it normally can during the day.
As a result, the lack of sleep triggers a variety of physical, psychological, and emotional responses, which largely affect your quality of life. While a not-so-relaxed night may seem normal, you should pay attention to your sleep problems before they become serious.
Below are 7 evening habits to help you sleep better.
Try them yourself!
7 evening habits to sleep better
1. Try Yoga
Yoga and stretching exercises are a healthy way to relax the mind and body and get an ideal amount of rest. While some poses require a certain amount of physical ability, they do not tire the muscles. They also reduce stress and anxiety that often affect sleep.
It is worth mentioning that it can also provide other benefits such as:
- better blood circulation
- greater flexibility of joints
- muscle strengthening
- better mood
- weight loss
2. Eat a light dinner
One of the factors that causes insomnia is the discomfort of skipping dinner or perhaps having foods that are irritating or difficult to digest. You should not take this main meal for granted. It shouldn’t be overdone and it should contain light but filling ingredients.
Instead of eating saturated and processed fats that lead to indigestion and reflux, choose a meal that includes:
- Fresh vegetables
- Whole grains (small portions)
- Lean meat
3. Go for a walk
It’s not a good idea to have dinner and then go straight to sleep. This habit can cause acid reflux and other problems that make it difficult to fall asleep at a normal time.
After eating your last meal of the day, take an evening walk before going to bed. A nice walk helps your digestion and also relieves your mood from stress or irritability.
4. Drink tea
The sedative properties of certain medicinal plants are great for improving sleep quality rather than resorting to insomnia medication. Drinking a cup of tea before going to bed relaxes the body, causing it to release more sleep hormones.
The best teas to try include:
- chamomile
- Valerian
- linden blossom
- passionflower
- Lavender
- Melissa
- rosemary
- Peppermint
5. Listen to relaxing music
Today there are hundreds of relaxing melodies available that can help you if you are having trouble sleeping. There is a lot of therapeutic music that combats stress, anxiety and other ailments related to sleep deprivation.
They can be useful for meditation or simply a way to relax yourself until you fall asleep.
6. Take a warm shower
After a long, tiring day at work, a warm shower can help relax your body before going to bed. It doesn’t have to be long. Hot temperatures have a therapeutic effect on sore muscles, stress and the feeling of fatigue, ironically making it difficult to fall asleep.
7. Create the right sleeping environment
Your sleeping environment is a very influential factor. It is therefore important to ensure that you have the right conditions in your bedroom to guarantee a good night’s sleep. You need to get out of the habit of working or hanging out in your room. The brain has to associate space with sleep.
- If possible, try to avoid electrical appliances such as televisions, computers, etc. that are distracting.
- Your bed should be clean and comfortable.
- When you go to bed, the room should be as quiet and dark as possible.
Have you had a bad night’s sleep lately? If you’re complaining about sleeping problems, try our recommendations for better sleep.
