In today's fast-paced world, a good night's sleep has become more important than ever. With all the challenges of a fast-paced life, it is often difficult to relax and prepare for a restful night. How to get a good night's sleep? Fortunately, we can help ourselves at least a little with a simple but effective routine that can improve the quality of our sleep. Let's take a look at some activities you can incorporate into a relaxing ritual that won't take much time, but can have a positive impact on your sleep.
Take care of the disconnection
One of the most important tips for a good night's sleep is to put your phone down. Imagine a digital detox. What would it look like? I imagine it means turning off all your digital devices. You are right. A digital detox can have a miraculous effect on the quality of your sleep. The light emitted by screens can interfere with your body's natural production of melatonin, the hormone responsible for regulating sleep.
How to get restful, good quality sleep? Try to put away all electronic devices such as smartphones, tablets and laptops at least an hour before bedtime. Instead, choose calming activities such as reading a book, engaging in relaxing hobbies... This will help you disconnect from the digital world and will also signal to your brain that it's time to relax.
Breathing to calm: deep breathing exercises
When we think about how to get a good night's sleep, we also quickly think about deep breathing exercises. These exercises are a great way to relax your mind and body before going to sleep. Including just a few minutes of deep breathing in your evening routine can help reduce stress and anxiety that can affect your sleep. We've also included breathing exercises during tips for a good start to the day. We were talking about the 4-7-8 technique, have you tried it? This exercise can relax your body, making it easier for you to sink into a restful and quality sleep.
Have a cup of herbal tea
When thinking about how to get a restful and good night's sleep, you can't go past a soothing cup of herbal tea, which can be a wonderful part of your bedtime routine. Opt for a decaffeinated tea, say chamomile. Herbal blends are known for their calming properties, helping to relax the body as well as calm the mind. And as you sip your tea, you can reflect on your day and de-stress.
Stretching before bedtime
A little stretching before bed can release muscle tension and help you drift off to a restful sleep, so it should be on your list of tips for getting a restful, good night's sleep. Think about the areas where you feel the most tension - usually your neck, shoulders or lower back. Different yoga poses are also a great option. It is very important to do these stretches slowly, keeping your mind 'on the ball' and paying attention to your breath and what your body is telling you.
The bedroom should be a calm environment
If our bedroom is a real "oasis of calm", it has a positive effect on the quality of our sleep, don't you agree? The room should not be too hot, it should be dark and quiet, these conditions are ideal for sleep. If you don't already have this, you could consider some curtains to make the room darker, and you could also use earplugs to block out the noise. A relaxing scent can also add to the feeling of calm. You can use essential oil or a sachet lavender. Your bedroom should be a place for rest and relaxation, so it should be clutter-free.
You can get a restful and good night's sleep even in today's fast-paced, hectic world. How to get restful and quality sleep? Now you know! Think about how you can incorporate the tips above into your nightly routine and really test how they work! The great thing is that they are simple and won't take much of your time. Quality sleep will also have a positive effect on your overall well-being and you'll start the next day feeling really energised!