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Top Considerations for Improving the Quality of Sleep (Including Sleepy-Time Songs!)

Your Health and Sleep

Even something as simple as a stuffy nose or mild headache can impeded a good night’s sleep. But there are many other health issues both physical and mental that can keep you from the rest you need.

If you feel your sleep has been hampered by your health, speak to your medical advisor. There may be a remedy. Treatments that can help improve your health will relieve much of the distress and pain that can prevent you from getting your nightly rest.

But mental health can be just as detrimental to the quality and efficiency of your rest habits as physical health. If you have been suffering from stress, anxiety or suffered emotionally charged situations, you should take time to address these points with a professional. Speak with your health provider about the best ways to address these conditions and maintain a optimal level of mental health. Most often, lifestyles changes and attitude adjustments are all that is needed to relieve mental stress.

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Your Environment and Sleep

You will greatly improve the quality of your sleep by improving the quality of your sleeping environment. Do what you can to make your bedroom completely dedicated to rest and repose. Consider comfortable furnishing like the best Lovesac bean bag.This could include removing the TV, not eating or doing anything in your room that is not dedicated to sleeping and personal care on any level.

It should be noted that our modern electronic displays are notorious for emitting a powerful blue light that can impact your body’s biochemistry.  Specifically, it can deplete the “sleepy-time’ hormones that ensure a healthy sleep cycle. For best results, you should shut off all mobile devices, video game consoles, TVs, and even turn the lights down to a comfortable low for a full hour before falling to sleep.

When perfecting your sleeping environment, it should be noted that the three most common factors that impeded good sleep are noise, light and temperature. If your environment is affected by intermittent noise and too much light from the exterior, you may find that an eye mask or a night cap is just the thing to get a few more hours of sleep each night. To escape the noise, you would be surprised what noise cancelling earplugs can do.

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According to Paul Leongas on the topic of sleep, it is good to remember the infinite benefits that can come from having a good rest and refreshing sleep. Did you know that the song “Yesterday” by the Beatles was based on something Paul McCartney experienced in a dream?

Speaking of music, if you are the type who needs music to unwind and relax at night, here are several famous songs that are well-known for helping you cool down and doze off.

Your Attitude and Sleep

Lying in bed “trying” to get rest before an important day can make it even harder to get the rest we need. This small issue must be addressed from a different direction.

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One good way to approach the issue would be with well-practiced relaxation techniques which unwind the mind and relax the body. You can find a podcast with some excellent suggestions here. Another good way to relax the mind and get some better sleep is to enjoy a cup of soothing herbal tea or warm milk with honey.

But if your issue persists for more than a month, it would be a good idea to speak with a GP about the issues. Sometimes Cognitive Behavioral Therapy, CBT, has benefits for adjusting mental habits, or schemas, that can impact your sleep at night.  CBT has been known to engender a more positive outlook on life and this in itself can relieve much of the mental pressure that makes sleep difficult.

Then, there are other practices that can greatly improve sleep and mental comfort like mindfulness and meditation practices. These can be practiced anytime and anywhere for incredible benefits with no need of medical prescription. You can find more information about mindfulness and meditation here.   

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Your Lifestyle and Sleep

Lifestyles changes can greatly impact your sleep quality and duration for the better or the worse.

We will begin with the diet where foods like rice, oats and dairy products can improve the quality and desire for sleep. On the other end of the kitchen, we have green tea, coffee and a variety of caffeinated sugary foods that are high in stimulants. These will make it more difficult to sleep and should not be eaten within 6 hours of going to sleep, for best sleeping practices.

Although alcohol can make you feel tired, it has a serious impact on the boy’s chemistry and impacts the balance needed for good sleep. Alcohol also dehydrates the body and this further interrupts the sleeping cycle. Smoking nicotine also introduces a potent stimulant into the body that can make it more difficult to attain a properly balanced sleep.

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It is important to get plenty of exercise throughout the day to get the best sleep at night. Exercise expends the energy produced in the body and allows the sleep cycle to be a more complete and effective process.

Exercising can increase the body’s adrenaline levels and make it especially difficult to fall asleep and this should also be done several hours before bed.


Music photo created by Dragana_Gordic – www.freepik.com

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