While many things in life are negotiable, sleep is not one of them. Here are some of the best ways to get better quality sleep.
On average, we spend over a third of our lives in bed (although some lotharios might exceed that measure). While studies recommend having at least eight hours of sleep a day, the reality is many people don’t get anything like that. And even when lads can stack up the hours in the sack, it’s not necessarily the most comfortable or restful. Despite being incredibly common, poor quality sleep is something that not everyone pays attention to, and it’s keeping us from reaching our full potential.
In fact, poor sleep affects almost every area of our lives, from making us prone to a variety of chronic conditions – obesity, poor memory, and high blood pressure – to even more alarming kinds of diseases, including mental health issues, heart problems, and even dementia.
To keep up with our increasingly demanding lifestyles, we don’t just need sleep, we need quality sleep. We need the kind of sleep that will give us the energy to get on with our day and be excited to come home and rest before we do it again, and here are a few of the most effective ways on how to get it.
Invest In A Good Mattress
Your mattress is something you’re bound to use more than any other thing in your bedroom. Whether you need it firm for your back or soft like a cloud with memory foam, there’s a perfect mattress out there for you. Don’t just buy the most expensive one either. Take time to research what you need and try mattresses at the store before purchasing. The best kind of mattresses prevent itchy bed bugs, provide the right type of support for your lower back and shoulders, and should be looked at as a long term investment.
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Use a Cooling Gel Pillow
No matter how cold your bedroom gets, your pillow will heat up with prolonged contact with your head. Gel pillows use an external layer of gel (and sometimes even water) to create a cooling effect by drawing out the heat from your body before dispersing it. Gel pillows also tend to hold their form better and offer better support. The result? That lovely, cool feeling you get from flipping a conventional pillow in the middle of the night, but all the time. Genius.
Sleep with a Weighted Blanket
A weighted blanket is a great way to release all the tension from the day. Weighted blankets create an effect called Deep Touch Pressure, which causes the body to release serotonin and dopamine, two hormones necessary for great sleep. Previously used by special needs and elderly patients, weighted blankets are like never-ending hugs that envelop your whole body and help you deal with sleep issues like restless leg syndrome and anxiety.
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Diffuse Essential Oils
There’s a reason why we sleep so well in fancy hotels during our business trips. The relaxing experience starts from the moment we enter the lobbies and continues until we lay down on our beds thanks to the use of defused essential oils throughout. Investing in aroma diffusers and essential oils at home is a great way to transport yourself to memories of luxury vacations and stress-free days. There’s a range of oils available, with many specially formulated with the likes of lavender, chamomile, sweet marjoram, bergamot, and clary sage to help sleep come easier.
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Do Mindfulness Exercise
After a long day, we tend to hold stress in our bodies that we can’t always shake off. Sometimes, your stress manifests in tightness in your hips, lower back, and shoulders. A round of yoga, breathing exercises, and mediation with some relaxing music is a great way to release all the tension, improve oxygen flow, and regain clarity before turning in.
Drink A Tea Blend
One way that cultures all over the world have calmed themselves throughout the centuries is by drinking a cup of tea. There’s a perfect kind of tea for everything, including a handful of blends that are known to help aid a night of restful sleep, including chamomile, peppermint, lavender, and kaya. Many of these teas boast plant extracts that contain apigenin, a chemical compound that induces sleepiness when it binds to the GABA receptors in the brain. The warmth of the beverage also helps disperse heat in preparation for sleep.
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Pop A Melatonin Pill
Available from almost any pharmacy, Melatonin is a gift for insomniacs who seem can’t get to sleep. Mimicking the body’s naturally-produced hormone which signals that regulates your wake-sleep cycle, synthetic versions help prepare the body for sleep naturally. Best for people suffering from jetlag from their business trips, Melatonin is a quick fix for adjusting to new time zones and can be a great supplement for lads leading busy lives.
CBD Supplements
If you prefer to help your body make better sleep hormones naturally, CBD might be an ideal way to get quality rest. Hemp-derived CBD helps your pineal gland produce Melatonin better naturally by reducing tryptophan degeneration. Whether it is through oils, tea, gummy bears, or specialist sleep drops, CBD is a great way to manage chronic pain, reduce anxiety, create a sense of calm, and get better sleep.
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