Improving Your Sleep: 15 Strategies for a More Restful Night
Sleep is a vital aspect of our overall health and wellbeing, yet many of us struggle to get a good night's rest. Fortunately, recent research has shed light on various practices and habits that may help improve sleep quality.
In a 2016 research review, the benefits of meditative movement, such as yoga or tai chi, were highlighted. These practices were found to be associated with better sleep quality, making them a potential solution for those seeking to improve their slumber.
Similarly, mindfulness meditation, a practice that focuses on being mindful and aware of what you’re sensing and feeling in the moment, may be particularly helpful for people suffering from insomnia. A study from 2010 suggested that this form of meditation could offer relief for those struggling with sleep issues.
If you're looking for a more physical approach to sleep improvement, a 2016 study found that having sex before sleep could be beneficial. The study suggested that this activity could decrease stress and help women with insomnia fall asleep and stay asleep.
For those who prefer a more tranquil approach, reading a book could be the answer. By redirecting your attention from screens and providing a relaxing activity, reading can help create a peaceful environment conducive to sleep.
Engaging all five senses in the act of slowing down can also help create a relaxing environment. This could involve lighting scented candles, using essential oils, or even playing calming music.
Screens, on the other hand, can hinder our sleep. They give off blue light, which can mess with our body's natural sleep cycle. To combat this, it's recommended to avoid screens for at least an hour before bedtime.
Dimming the lights in your bedroom about an hour before you hit the hay can also help. This simple action can help your body produce melatonin and regulate its circadian rhythm, making it easier to fall asleep.
Following a nightly bedtime routine can also help promote better sleep. A 2018 study found that this practice, which can include activities like reading, taking a warm bath, or listening to calming music, can help create good sleep hygiene.
In a small 2019 study, researchers found that listening to relaxing music helped participants fall asleep and improved their overall sleep quality. Another small pilot study even suggested that a whiff of lavender could improve sleep and provide more energy the next day.
In conclusion, while everyone's sleep needs may differ, these research-backed tips offer a starting point for those seeking to improve their sleep quality. From meditative movement and mindfulness meditation to creating a relaxing environment and following a bedtime routine, there are numerous strategies to explore.
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