When it comes to looking and feeling younger, many people will go the extra mile and spend hundreds or even thousands of dollars per year on treatments, supplements, and surgeries.
And while everyone is entitled to their own standard of beauty, there’s one action we can all take to boost our bodies and minds: sleeping well. Over the years, studies have shown that getting a good night’s sleep can benefit us in many ways, but it’s not always easy to attain.
For those who are living with a physical or mental health condition, are dealing with insomnia, or simply can’t shut off their brains at night, good sleep can be elusive. It doesn’t have to be that way, however. Here are four tips on how to get better rest so you can look and feel fantastic.
Turn Your Bedroom into a Sleep Haven
These days, our bedrooms aren’t just used for sleep. Many of us use them as home offices, storage units for our excess “stuff” we don’t know what to do with, and viewing theaters to watch movies and TV shows.
In order to sleep soundly each night, though, the bedroom should put you in a relaxed mood that encourages you to drift off as soon as you walk in each evening.
To help accomplish this goal, start by doing a weekly cleaning and decluttering session. You don’t have to scrub every nook and cranny or throw away beloved items taking up space, but even 30 minutes a week devoted to cleaning your surfaces and re-homing distracting clutter so it’s out of sight to come bedtime can ease your stress every time you enter your bedroom, which will help you feel more relaxed when you turn in each night.
Invest in a New Mattress
If it’s been a while since you purchased your mattress, it may be time for a new one. Over the years, even the most expensive ones can begin to break down, leaving you feeling tired or in pain the next day.
If you suffer from chronic pain or insomnia, the right mattress can make a big difference in your ability to get good rest. Think about your body type and sleep style, as these have a major impact on what type of mattress you need.
It’s important to listen to your body when you’re trying out mattresses, so shop around before settling on one.
These days, there are several resources available to help you get the best quality — and quantity — of sleep possible. From apps that will help you track your rest each night to those that will play white noise to help you relax, there are tons of technological options available to assist you with your sleep routine.
If your phone doesn’t have the memory to run all the apps you need, consider upgrading your device. Several new models have been released in the past few months, and many providers offer seasonal and limited-time phone deals.
Treat Your Body Right
With the right kind of care, your body can look and feel years younger. Fortunately, taking care of your exterior also positively affects your interior, which includes your ability to fall asleep and stay asleep.
Eating well-balanced meals, limiting your intake of refined sugars, drinking enough water, and staying active are all great ways to keep yourself fit, but you can also reduce stress as much as possible, take breaks when you need them, and learn to say “no” to people when you’re feeling overwhelmed with responsibilities.
Work on Your Posture
Many of us don’t have great posture, and the reasons vary; for those who work in an office all day, it can be hard to sit comfortably in a desk chair without slumping. Others spend a lot of time in the car, which can be hard on the back and shoulders.
Better posture during the day can help you achieve a long, lean look that makes you look years younger, and it can also relieve and prevent body pain that occurs at night while you sleep. Your sleeping posture can also work wonders for pain and can even help you breathe a little easier at night.
Try Natural Sleepy-Time Remedies
There are some natural remedies that may help you unwind at night that is safe for just about everyone to try. Many people swear by drinking certain types of herbal tea as part of their pre-bedtime ritual, and for good reason.
Brews with chamomile, passionflower, and lemon balm have all been shown to help people feel calmer and more restful at night. However, it’s important to note that when you’re shopping for tea, you should be sure to look closely at the packaging. Many blends, such as black and green teas (including matcha), contain caffeine.
So while they’re a great option for an early-morning pick-me-up, they should be avoided for the hours leading up to bedtime. If you’re sensitive to caffeine, also be sure to avoid drinking them in the afternoon along with obvious energizing culprits like coffee and soda.
If you don’t have a taste for tea, aromatherapy could be a good option. Diffusing lavender, cedarwood, or bergamot essential oils has been shown in some studies to have sedative effects. As with tea, it’s important to know that not all herbal essential oils are ideal for winding down before bed.
At the End
Very well Health notes that petitgrain, rosemary, and sandalwood oils have proven to cause alertness in some studies, so although they smell beautiful, opt to use them during the day rather than the hours leading up to going to bed.
Of course, if you have any health conditions, be sure to talk to your doctor before trying any of these natural sleep aids.
Getting better sleep isn’t always easy; in fact, it can take some time to find a routine that works for you. By being patient and trying a few new tactics, you can help your body and mind get the rest they need so you can continue to look and feel like your beautiful self.