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Sleep is the one thing everyone looks forward to after a long, difficult day at work. It resets the mind and body, helping us prepare for another day. However, it can be difficult to sleep at times. Some people are even diagnosed with conditions that make it harder for them to snooze than normal people.
Thankfully, there are many things you can do to get better sleep. A few tips that you should definitely consider are in this list below.
1. Prepare your body for sleep
Here’s a great idea: let the day’s stress go down the drain with a warm, relaxing bath or shower.
According to Sleep Advisor, a warm bath or shower not only relaxes sore muscles. It also puts the body in the ideal temperature for sleep. However, this must be taken 60 to 90 minutes before going to bed to allow the body to transition to the perfect temperature that makes it easier to fall asleep.
For optimum results, you can try introducing essential oils into your baths. Some of the best essential oils for sleep are jasmine, chamomile, lavender and peppermint. To avoid irritating the skin, it is best to balance any essential oil with a carrier oil such as argan, almond, grapeseed, and jojoba.
If you’re not too fond of scents sticking to your body during your downtime, essential oils may also be diffused in your room or sprayed on your beddings.
2. Have a comfortable sleep setup
Many times, we don’t realise we have trouble sleeping because our beds actually irritate us. We tend to settle with the current layouts, buying cheap remedies for better sleep. However, these quick solutions do so little in fixing the problem.
Investing in silk beddings is one thing you will certainly thank yourself for. Not only does good silk reduce the friction your skin and hair go through as you sleep: silk is also a breathable fabric that regulates your body temperature, keeping you comfortable all night.
Before using your new silk sheets, it is important to wash them first. They can be hand-washed using cold water or machine-washed on a cold delicate cycle setting. Then, the fabric should be air-dried away from direct sunlight.
Washing Machine Repair Singapore discourages using your dryer as it ruins the fabric. According to the service provider, too many people thought their machines were broken after finding silk damaged by it, not realizing that silk was never meant for dryers!
Besides new sheets, you might also want to invest in a good mattress that offers ample back support so you can feel more energised in the morning.
3. Avoid blue light before bed
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Blue light emitted by electronic devices also contributes to difficulty in sleeping. This is because it signals our brain to keep us awake.
To fall asleep easier, it is recommended to turn off electronics for at least an hour before bed. If it is necessary for you to be on your device until late, you may also put your device on night mode.
It also helps to switch the light bulbs in your room to a more natural color. If you are looking to purchase a light source to use to read before bed, Sleep Foundation suggests using a candle or a lamp that emits red or orange light.
For uninterrupted sleep, you can also block other light sources from outside your window with blackout curtains or simply by wearing an eye mask.
4. Put on relaxing music
Relaxing music does not only help relieve stress and anxiety. According to Psychology Today, relaxing music puts the body in a state similar to sleeping. It induces a slower heart rate, relaxed breathing, and lower blood pressure.
For this, you can opt for nature sounds or mellow songs that are available on various streaming sites. Therapeutic ASMR (autonomous sensory meridian response) videos that mimic calming scenarios like late night drives in the rain can also be found on YouTube.
Alternatively, if music is too distracting for you, you can put on some white noise on your speakers or simply enjoy the silence.
5. Plug in a humidifier
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As air in the tropics is hot and dry, having a humidifier is life-changing when it comes to getting the best quality sleep.
An ample amount of moisture in the air keeps the skin moisturised and eases skin conditions like eczema, says Dermatologist Singapore. It also prevents scalp irritation and dandruff. Your tresses will also thank you as having the right amount of humidity in the air keeps the hair from being dry, frizzy, and brittle.
There are even more health benefits to having a humidifier. Introducing more humidity into your bedroom aids in the decongestion of the nose and airways, allowing you to breathe more freely as you sleep. Because the airways are clear, it also helps prevent snoring.
These are only some of the steps you can take to get sleep: they reset the mind, re-energise the body, and rejuvenate the skin. If your sleeping problem is mild to moderate, doing one or two of these tips should already help.
However, if sleep still eludes you even after all these steps, you might want to check with a specialist. Physical blockages in the airways may also cause difficulty in sleeping or constantly interrupted sleep, so you may need physical treatment.
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