Getting a quality night of sleep is one of the most important ways to take care of your body’s health. Yet, many people tend to struggle with getting a proper amount of sleep. Some tend to overlook the power of sleep and instead sacrifice their rest in order to get ahead on their day, whereas others simply struggle to reach a state of relaxation. Stress, indigestion, unhealthy habits, a poor sleeping environment, and a sedentary lifestyle are all factors that can impact your ability to achieve quality sleep. Below, we are going to explore ways in which you can adequately prepare your body for bedtime in order to reap the benefits that quality sleep has to offer.
How Indigestion Can Impact Your Sleep and How Best to Combat Digestive Ailments
Symptoms of indigestion such as heartburn can cause you to experience discomfort and thus lead to poorer sleep. It is important to practice mindful eating habits especially in the evening in order to avoid experiencing symptoms that can cause you to be restless. For example, it is not recommended that you lay down right after consuming a meal, because this can cause you to disrupt the digestive process from continuing properly. Instead, try eating at least an hour before turning in for the evening. If possible, try to minimize eating after a certain time at night, because eating too late can also disrupt your hormones leading to metabolism fluctuation.
The foods you are consuming are also important to take into consideration. If you know that certain foods upset your stomach or cause an inflammatory reaction, it is best to avoid these at night in order to minimize the potential of experiencing digestive disruption. Instead, try eating well-balanced meals that will not be too heavy on your stomach.
Taking a bloat supplement in the evening is also a great way to promote smoother digestion at night. Bloat-reducing supplements such as Sexy & Slim are curated with your nighttime routine in mind and contain natural ingredients such as gut health enzymes that work to keep your digestive system up and running.
If you do experience acid reflux at night, try sleeping with your head more elevated in order to avoid the stomach acid from rising in your sleep. This should help to calm the effects of acid reflux and allow you to sleep without interruption.
Ways to Improve Your Sleeping Environment for Better Sleep
The environment that we choose to curate in our rooms heavily impacts the quality of our sleep. It is important to make the room you are sleeping in an adequate place for rest depending on your style. In general, it is recommended that you try and keep the area as dark and quiet as possible in order to reduce stimulation so that your body is allowed to reach a state of relaxation.
However, some find that they struggle with the quietness or the complete darkness, and that anxiety can prevent them from reaching that point of relaxation. If this is the case for you, we recommend investing in a night light and a sound machine that includes a variety of different calming sounds to lull you to sleep. These options are much more beneficial than relying on your phone or television to offer you that stimulation, because these lights are harsher on your body and can even cause adverse effects on the quality of your sleep.
Many people who experience anxiety at night find that using a weighted blanket can help make them feel secure enough to enter a state of relaxation. The weight from the blanket is a great way to stimulate the vagus nerve and trigger a relaxed response from your body.
Aside from noise and light, the actual design of your room can also be impacting the quality of your sleep. If you tend to keep your room messy and are neglecting personal hygiene, it can cause adverse effects and prohibit you from achieving quality sleep. Try to ensure that you are maintaining a clean environment in order to avoid inadvertently triggering a stress response in your body and mind.
How you prepare for bed is just as important as the status of your room, which is why we are going to break down ways you can better prepare yourself for a good night’s sleep.
How to Prepare Your Mind and Body For Bed
1. Meditation
Meditating is a great way to prepare your mind and body for bed. It helps to silence any lingering thoughts and get your body in a state of relaxation. Meditating is very convenient, because there are no set rules behind it. It allows for creativity and flexibility. One can even meditate in bed and fall asleep right after if they so please.
2. Practice Proper Hygiene
Washing the day away is not only beneficial for those days that were extra stressful, but can actually be beneficial on a day-to-day basis. Taking a shower or a warm bath can be a great way to relax your muscles and release any stress you experienced throughout the day. It is also important to remember to brush your teeth every night before bed. There are several teeth complications that can arise from poor oral hygiene and that can make your sleep less than comfortable.
3. Journal
Journaling is another great way to calm your mind right before bed. Oftentimes, people need some sort of distraction to lull them to sleep. We do not recommend the use of any electronics before bed due to the potential damage that the blue light can have on your sleep, but there are still several activities you can participate in. Journaling is a great way to work out your brain before bed and allow it to get everything out before hitting the pillow. It is also a great time to jot down any notes for the following day in order to reduce any anxiety about what is to come.
Managing your sleep can be quite challenging at times, but practicing healthy habits such as proper hygiene, healthy eating habits, and mindfulness can help to minimize the potential of poor sleep.