Sleep plays one of the main roles in our lives and affects our health. Its lack, or conversely, excess, can cause chronic fatigue, depression, heart problems, and even obesity. This prospect becomes especially frightening with the advent of self-isolation during various quarantines, when established routines are constantly disrupted, and fear of the future prevents peaceful sleep. These tips will help you overcome your anxiety and properly regulate your sleep.
Sounds and Music Before Bed
Annoying noise can unbalance even a Zen Buddhist follower. On the other hand, some sounds act like sleeping pills. Calm classical compositions, various bird chirping, or the sounds of Tibetan bowls are ideal for this purpose.
However, all sorts of ASMR videos, which can be found on the vastness of YouTube, lead this hit parade. Pleasant whispers, rustling, and crackling, otherwise known as "white noise," are designed to stimulate a pleasant tingling of the body and give you long-awaited relaxation.
Sports and Deep Sleep
Daily physical activity is the foundation of health and good sleep. However, it's not that simple. Intensity and timeliness play an important role in this issue. The gap between workouts and sleep should be at least two hours. Otherwise, adrenaline levels may increase, which will prevent you from falling asleep peacefully.
For this reason, the morning is more suitable for cardio and weight training. And plan sports activities such as yoga or stretching exercises for the evening.
Bath Before Bed
A hot bath has long been one of the most reliable remedies for combating insomnia. However, there are also traps here. High temperature acts like a shot of espresso: so be careful. Therefore, water procedures are worth planning no later than a few hours before bedtime.
Scents and Their Impact on Good Sleep
Aromas such as lavender, chamomile, incense, cedar, sandalwood, bergamot, and vanilla will help your nervous system relax. Choose the form you like – from essential oil baths and massages to scented candles and bedding sprays. The most important thing in this delicate matter is moderation. Too intense a scent can easily turn your sleep into a nightmare.
Meditation and Deep Sleep
A tired brain is a breeding ground for disturbing thoughts that keep you awake. Our ancestors invented a reliable way to successfully deal with this thousands of years ago. When we mention the word meditation, many of us immediately imagine a gray-haired ascetic in the lotus position who is always in contact with the cosmos. But let's abandon the mysticism. Meditation is primarily brain training designed to focus, relax, and achieve long-awaited inner peace.
Lighting and Sleep Regime
Natural sunlight allows your biological clock to function normally throughout the day. Or it can also be artificial. To prepare your body for sleep, use low lighting in the evening to help create a cozy atmosphere. And remember: your bedroom should be completely dark. Night curtains or the NOXNOX sleep mask, which is made of high-quality soft velvet fabric filled with glass granules, can help you create a blackout effect. Such a sleep mask will allow your body to feel a slight weight, which will have a relaxing effect on your eyes, and therefore your whole body. Your eyelids will become heavy, your eyes will close, and you will sink into a deep sleep.
Food and Its Impact on Quality Sleep
It is not without reason that gluttony is attributed to one of the seven deadly sins, and restless sleep can be a punishment for it. But don't go to extremes: going to bed on an empty stomach is also not the smartest idea. The truth, as usual, is somewhere in the middle. Following an ideal daily routine, the time between sleep and dinner should be at least 4 hours.
Bedroom Temperature
You may remember how difficult it is to fall asleep in hot rooms. Some studies have shown that bedroom temperature affects sleep quality even more than noise. The most suitable temperature for sleep has been found to be 15–19 ° C.
In cool conditions, the body tries to reduce energy consumption to heat the body, making it easier to fall asleep. However, this does not mean that you should freeze at night. Our NOXNOX weighted blankets, one side of which is made of warming "minky" fabric, can help you fall asleep faster and warmer. And the light pressure of the weighted blanket itself will allow the body to comfortably sink into a deep sleep. If the room is too hot, it is advisable to ventilate the room well. In such a situation, we can also help: NOXNOX has a solution to cool your body. It is enough to simply turn the weighted blanket over to the bamboo fiber side, which gently cools on warm summer nights.
Do not forget that a good night's sleep today is the key to your tomorrow. Take care of it now.
