When we are asleep, our body does an essential task i.e., resting. It’s the time when our brain and muscles rest. In fact, every one of your major organs gets some well-deserved downtime to repair themselves. But what happens when you don’t get enough sleep? The answer is simple: your health will suffer.
What are the signs that you need more sleep? You might feel irritable or impatient during the day. You may have trouble concentrating on tasks like reading or driving. And then there are those restless nights with little or no sleep at all.
We’ve compiled this article to help give you some tips and tricks for how to deal with restlessness at night so that you can have a peaceful sleep and enough rest for working next day.
Tips for dealing with restlessness at night
Have herbal tea instead of coffee or soda
Caffeine can make you restless at night. Herbal teas, especially chamomile teas, are considered to offer calming properties that help you relax and have a sound sleep.
Play some soft music
Listening to relaxing music might help you relax and get ready for sleep. Calming nature sounds turn out to be the best choice if you’re looking for soothing sounds without too much bass or rhythm that may make it hard to fall asleep. Music also has a calming effect on your brain and helps you relax.
Recommendations: 3 Months Free of Amazon Music Unlimited
Put your smart device in airplane mode
You are going through screens all day long, so when night comes, no more screens! Turning your phone in airplane mode will stop any notifications from coming through and interrupting your evening’s rest, along with getting rid of those bright lights shining into bed.
Turn off all light sources before sleeping
There should only be darkness around as this encourages melatonin production, which helps regulate our circadian rhythms. If you have even a small light entering through the windows, then it can be tough to sleep as it keeps distracting your eyes. So ensure to create darkness in your room while sleeping.
Use essential oils to spread a soothing aroma in the room
Essential oils are natural remedies for many different health conditions. One such use is to help induce sleep, especially when paired with a massage or aromatherapy diffusers that release the scent of the oil into the air around you. You can use lavender spray or other essential oils before bed. This may help you rest more easily and sleep better. Plus, it smells great!
Close your eyes for a few minutes before going to bed
Some people find that thinking about work or other tasks they need to do during the day at night makes them restless and unable to sleep well. Closing your eyes for five-ten minutes will clear your mind so that you’re ready for sleep when it’s time.
Don’t look at screens an hour before your bedtime
Screens like TVs, computers, tablets, phones have bright light, which can disrupt natural circadian rhythms by tricking our brains into staying awake longer than we should be sleeping, and thus, creating all sorts of difficulties with sleep.
See if there’s a problem with your bed
Most of the time, people don’t sleep calmly because their bed isn’t in a proper condition. Whether it is the mattress, bedsheets, or pillows, make sure they are in a good and suitable condition to offer a good night’s sleep. You can consider buying a kingsdown mattress as it is known to provide essential features required to sleep peacefully.
Read something calming
Reading a book or listening to music before bedtime can help you relax and drift off more easily. Reading a fiction novel will be most helpful as they are not too stimulating for the brain, but reading an informative article is also fine. You can also read poetry as it is usually less stimulating.
Practice deep breathing
A few minutes of deep breathing can make your mind calm down, which in turn makes it easier to sleep well without any disturbance from the outside world’s noise, such as sound coming from TV/road traffic, etc.
Pick up some healthier habits
If all else fails, try making simple lifestyle changes in order to improve how well we’re able to sleep at night. We know little things like getting outside more often before bedtime help fight off depression and anxiety, which keep us awake longer than necessary. Getting physical exercise every day also helps regulate our circadian rhythm, so we get sleepy sooner.
It is very important to sleep well so that you can perform at your best the next day. A good night’s sleep can add transformation in your mood, energy level, and ability to concentrate on tasks when awake. So ensure you follow these tips to get a great night’s sleep.
Sleep Aid Apps: How Effective Are They Really?
What is the Best Mattress for Front Sleepers?
6 Annoying Things That Interfere With Your Sleep
Having Sleepless Night? Things to Do Before Bed
Cannot sleep? 10 Simple Remedies to Help You Sleep Better
10-Minute Yoga Before Bed