Quality sleep is not all about sleeping for 7 to 8 hours every day. While lack of sleep can drive you nuts, waking up tired and unsettled after sleeping for over 6 hours is the worst scenario ever. There are some bedtimes rituals if taken into consideration, can improve the quality of your sleep and reduce instances when you wake up tired and unsettled.
Massage
Adding massage therapy to your bedtime routine can double the quality of your sleep, ensuring you wake up happier and relaxed. You don’t have to hire a massage therapist to massage you every day before going to bed. Get your partner to use readily available products, including oils and lotions like lavender and chamomile, to give your muscles, joints, and body relaxed massage strokes. Quality massage strokes are done in a rhyming tone will always ready you for excellent and quality sleep time.
Meditation
Researchers associate mindfulness meditation with the power to unclog your brain off the day’s fatigue, thoughts, and tiredness, giving you a more relaxed sleep. It does so by strengthening the sleep brain region, increasing the production of the sleep hormones known as melatonin, cooling insomnia brainwaves ad improving sleep brainwaves as well as burying your day’s stress and tomorrow’s worries.
Yoga
Yoga helps give your body enough strength and flexibility besides lowering stress levels. It drives the body to a calm and relaxed state, which rids of the insomnia sleep brainwaves, ensuring you fall asleep faster and sleep for more hours. Not all yoga exercises can offer you quality sleep, and that’s why you should do the right ones. Outlined here are the best yoga poses you can add to your bedtime to improve sleeping quality.
Corpse pose—breathing slowly, while focused on your exhales and inhales when lying down on the bed or ground on the back with arms by sides, palms facing up, and legs straight.
Legs on the wall—lie down with the back of your legs, placed up a wall to form an L-shaped pose. Relax in such a position for about 30 seconds while focused on your inhales and exhales.
Butterfly position—this position needs you to lie on the back, while pressing the feet bottom against each other, allowing the knees to fall out.
Putting Off All Gadgets
Gadgets like laptops, smartphones, and TVs emit blue light, which cheats our brains into thinking it is still daytime, hence lowering the production of melatonin, the sleep-enhancing hormone. This makes it impossible for us to fall asleep quickly, and even if we do, we don’t get quality sleep. Also, if we had been watching exciting content in high volumes, it becomes hard for brains to adapt to a calm and relaxed environment, making falling asleep a challenge.
Warm Bath
A warm bath turns on our bodies and minds to adapt to any bedtime condition. Bathing in warm water untightens all achy and tight muscles and unclogs our minds of extreme fatigue and stress, preparing us for a calm and relaxed sleep. Bathing with scented soaps will add to your sleep quality, especially if the scents have a comfortable and calming sensation.
Perfect Room Temperature
Our bodies are programmed to lower their temperature at night, so if you sleep in a scorching environment, you may never enjoy the sleep. So always keep the room temperature as low as possible.
Conclusion
The above-mentioned suggestions are some of the hacks that will help you achieve quality sleep without investing so much money. They are mostly straightforward and time-saving, which guarantees relaxed and satisfying sleep rest.
