Sleeping well has a direct impact on your physical and mental health, and is as significant as regular exercise and a good diet. Healthy sleeping habits can have a huge impact on your regular routine. If you fall short, it can impact your productivity, energy and emotional balance for the day. When you are wide awake at 3am in the morning, getting a good night’s sleeping might seem to be impossible. As per research, poor sleep patterns have a negative impact on your brain function, hormones and exercise performance. Let’s have a look at 4 tricks to have a good night’s sleep.
1. Don’t Consume Caffeine
Caffeine is consumed by majority of people and offers numerous benefits. A single dose of caffeine can improve your energy, focus and sports performance. However, if you are consuming caffeine late at night, it may stimulate your nervous system resulting in stopping your body to feel relaxed at night. That’s why majority of people make it a habit to consume coffee during the nights before their exams in order to stay up.
2. Relaxing Massage
When you are tired and stressed out, a relaxing massage is all you need to feel relaxed and improve your quality of sleep. Self-massage is one of the best techniques used to promote relaxation and better quality of sleep. Even if you are unable to visit a spa or massage therapist for your relaxing massage, you can create your own spa at home. The internet is full of information regarding relaxation and massage techniques to be used for better sleep. Therefore, you can easily do your massage at home.
3. Set a routine
There are many people who have irregular sleep times, for instance, if you have slept enough during the day, how will you sleep early at night? You need to set times and be consistent with your sleep. Research shows that irregular sleep patterns have an impact on your circadian rhythm. If you struggle with your sleep, make it a habit to go to bed and wake up at similar timings. Once you do so, you might not even need an alarm after some time.
4. A comfortable environment
If you are struggling with your sleep, check if you are comfortable with the environment you are in. Sleep on comfortable pillows and mattress, and make sure that there is no distraction or noise in the room. If you get distracted by your mobile phone or anything else, make sure to keep it away. If you are not still able to sleep, do something relaxing liking changing your room and then sleep when you feel tired.
All of these tricks work best if you are struggling with your sleep. The most effective and instant way to improve your quality of sleep is by massage therapy. A relaxing massage can be a stress reliever and can lead to a good night’s sleep. There are a lot of massage techniques such as deep tissue massage, Thai massage, classic massage, office massage and more. Visit a spa and find out which technique will suit you best.