“I slept for eight hours, but I still feel tired.”
“My sleeping hours are very regular, but I wake up in the middle of the night.”
Bulging eyes, tired expression, pale skin.
Not all sleep is beauty; the efficiency we get from every rest is not the same. Let’s take a look at how to fall asleep feeling more refreshed and invigorated in a few simple steps, shall we?
Get away from technology; You ask why?
Are you one of those who browse Instagram, Twitter, and Facebook for minutes, maybe even hours, before going to bed? Or the ones who lurk in front of the TV? These activities may seem to take them away from the hustle and bustle of the day and to relax, but it dramatically reduces our sleep quality. Because as we do, we keep warning it with various messages at the times when we should calm our minds.
With the perfect life perception of social media, we enter a vicious circle where we compare ourselves to exotic resorts, beautiful homes, perfect clothes, glowing skin, and wonderful-looking lives. When we need to clear our minds, we expose them to visual images and force them. On top of that, blue light from television and cell phones inhibits the release of melatonin.
You can put your phone to sleep or silent and turn off notifications at least an hour before going to sleep.
Create an evening routine
It is much easier to make a set routine a habit. And good practice is everything! So every night, “what was I going to do?” you can get rid of the stress and continue the routine that will be good for you in a secure way.
What you need to pay attention to when creating an evening routine for yourself is what works for you. Don’t go after Youtube videos that are the same. While meditation may be suitable for some, it may mean nothing to you. Maybe the best thing for you is a warm shower! Find what you love and pursue it.
Harness the power of assistive tools
How about creating a sleep kit that will be good for you? Sometimes little helpers can save lives.
While the scent of lavender oil is good for stress and anxiety, it gives us a better quality of sleep. You can get a lavender spray on the pillow every night or make it at home. However, if you are intolerant of even the slightest light, you can benefit from eye pads.
Try sound frequencies to fall asleep quickly and have a deeper and more efficient sleep! In the Journal of Caring Sciences, he studied the sleep patterns of hospitalized people. The researchers discovered that the average amount of sleep white noise sleepers received a night remained unchanged despite being in the hospital. In contrast, the average sleep duration of the control group who did not sleep with white noise dropped from about seven to less than five hours. You can find white noise sounds on Spotify, App Store, or Google Play Store.