It is a well-known fact that sleep is the nectar of good health and well-being. However, if you find it difficult to sleep well at night, chances are you need to cultivate some good sleep habits.
Sleep science reveals that certain conditions are conducive to sleeping well at night. We have enlisted below some of the conditions that influence sleeping patterns naturally. Perhaps, you should consider adopting these into your daily life so that you not only sleep well but also wake up fresh and well rested.
1. Appropriate pillows
One of the often overlooked sleeping accessories is the pillow. People, in general, fail to recognize that if the pillows do not have the proper cushioning or if it is made from materials that heat up quickly, then it is natural that their sleep will get disturbed.
A pillow that heats up quickly stiffens the neck and the shoulder area, causing headache, neck pain, and shoulder pain. It could also lead to high blood pressure since the blood flow to the brain is disturbed in a few cases. Further, a too stiff pillow could lead to neck and shoulder spondylitis.
It is a wise decision to investigate and invest in some good organic wool pillows. It can regulate the temperature and keep your neck and the back of the ears cool enough during the summers and warm enough during the winters.
Further, whether you are a side sleeper, a back sleeper, a front sleeper, or a combination sleeper, an organic wool pillow can provide the best sleeping angle so that you can sleep undisturbed for the entire sleep duration.
2. Natural bedding
Make your sleep zone, the place where you sleep, a place akin to a monk’s meditation altar. Your bedroom environment is one of the prime factors affecting your sleep. Since the bed is the reason it is called a bedroom, your bed and the bedding materials ought to have a prime focus.
To make your bedroom environment welcoming, comfortable, serene, and calm, you may invest in good quality bedding material. Try organic and natural bedding materials such as organic latex mattresses, organic wool pillows, natural toppers, organic comforters, sheets, etc.
Good quality bedding materials can alter your sleep patterns with better REM cycles and prolonged undisturbed sleep.
3. Natural sleep environment
Your sleeping environment must be naturally calming and not induce too much activity and enthusiastic energy while you prepare to retire for the day.
You may use dim lights with cooling colors such as midnight blue or amber green for your bedroom lighting. You may also play some soothing music to go along with the ambiance to help you to fall asleep quickly.
Most plants and natural flora emit carbon dioxide at night. Ensure that your bedroom does not contain plants, flowers, or natural herbs that emit carbon dioxide at night. Keeping your bedroom well-ventilated will ensure that natural light and fresh air can pass through.
Burn a scented candle or incense with natural floral fragrance inside your bedroom to make the environment divine, pure, and naturally serene a few hours before your sleep time.
4. Fix your sleep schedule
The body observes and obeys a natural sleep rhythm according to a fixed schedule and pattern. The body goes into slow down mode naturally every day at a fixed time, as if it is following a clock of its own.
Scientists discovered this pattern and understood that the body follows its biological clock. It is also known as Circadian Rhythm.
You must adhere to a fixed sleep schedule to sleep healthy and make the body recover the best from your sleep time.
It is comforting to know that a new sleep schedule and habit can be introduced and cultivated within 3 to 5 nights of going to bed at the same time every night.
One of the common causes of an unhealthy sleep pattern is unhealthy eating habits. Fix your dietary habits, and your body will respond well to a good sleep during the night. By dietary habits, two things are vital – what you eat and drink and when you eat and drink.
Eat natural and more fibrous food during the day, and ensure you finish your supper at least a couple of hours before your sleep time. Similarly, your drinks also affect your sleep quality.
Tea, caffeinated drinks, and alcoholic beverages, however enticing may they be, are not conducive to a night of good sleep. Even if you consume any of the drinks, ensure you wrap up having them a couple of hours before you hit the bed.
Drink a lot of water during the day. However, drinking a lot of water just before sleep can wake you up in the middle of the night with the need to visit the washroom.
Having a sound sleep is like giving gratuitous regard to the body and mind. Inculcate a healthy sleeping pattern by eating and drinking healthy at the right time, getting the right kind of bedding materials, such as organic mattresses, organic wool pillows, comforters, sheets, etc., and creating a beautifully serene sleeping environment in your bedroom.
You will notice a calming and welcoming feeling the moment you enter your bedroom. When this happens, try to sleep at a fixed time, and try it for a few nights together.
Bingo, you will have developed a healthy sleep pattern for yourself. Have a restful sleep tonight!