Getting the perfect mattress may be the first step to getting a good night’s rest, and you can learn more about quality on https://www.trymattress.com/best-queen-mattress/. However, it may not be enough, and we’ll need to take some measures that will give us highest quality.
Here is a list of 8 such things to do before bedtime to sleep like a bear in hibernation:
Do Some Exercise
Exercise does more than just keeping us in good physical shape. It’s also good for our mental health. No matter the time of day that you get to exercise, it will impact the quality of your sleep. In fact, doing some stretches just before going to bed helps in getting amazingly restful sleep.
Take a Shower
Taking a shower is among the top ways to get relaxed. A 5 to 10-minute warm bath before going bed is an excellent way of preparing your body for sleep. The changes in body temperature signal the brain that it’s time to sleep.
Have a Sleep Schedule
A routine is crucial if we are to enjoy high-quality sleep. We all have to create a sleep schedule if we are to maintain a good sleeping pattern. Your body and mind need to be made aware that it’s time for sleep, and a routine is perfect for that. Just avoid engaging in activities that may make it difficult for you to sleep by raising your cortisol levels.
Create The Mood
Creating the mood for sleep takes more than just powering down your gadgets. Having the right mattress for you, taking time to breathe using the ‘4-7-8 technique’ and reflecting on your day, among many other techniques that aim at inducing sleep contribute greatly to the intensity of sleep you’ll get.
Mind The Food That You Have Before Going to Bed
Sleeping and digestion are two body functions that don’t really go so well together. It’s advisable to minimize our food intake as bedtime gets near. You can do two things; have a heavy meal 3 to 4 hours before bedtime or have a light snack if you have your dinner late. It’s also important to know that there are foods that can help us get some good sleep. Examples include Honey, Milk, Almonds, Oatcakes, and Chamomile, among others.
Prepare For The Next Day
When we take time to prepare for tomorrow before going to bed, it eases some of the pressure and helps us get some good sleep. Finish up on house chores or make a ‘to do’ list for the next day. If you’re going to work up early, have your clothes ready before you turn in for the night.
Reading a book before bed when compared to looking at your computer screen or watching the TV has a better effect in making you sleep. How so? Reading is not visually stimulating but instead simulates us to think which improves our overall sleep quality. Watching TV leaves images that stick with us which ends up negatively influencing our sleep.
Understanding and Benefiting From Your Sleeping Pattern
Ever heard of REM (Rapid Eye Movement) sleep? Other than playing a significant role in our dreams, it also dictates our overall sleep quality. REM cycles last for about 90 minutes, and our sleep involves going in and out of REM. Waking up before a period is complete tends to make us feel less rested. Although you may sleep for fewer hours to avoid waking up before a cycle is complete, it is better than sleeping for longer hours with an interrupted REM cycle.
Did you notice how these 8 points possess some similarities to how bears prepare for hibernation? A bear creates a routine and sets the mood, for instance, slowing down its heart rate. A good night’s sleep all depends on your preparation.