Muscle Sport Magazine

5 tips to improving your sleep in 2021

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There are many benefits to enjoying good sleep at night. Some people invest in sleep ear plugs, comfy and warm linens, or even sleep medication to ensure that they get a good night of sleep. But with some good tips, you can improve your sleep patterns. Having a good rest after a long day at work or in business helps you remain more focused and healthier.

 Here are 5 things you can do to improve your sleep: 

  1. Schedule your sleep pattern

 The first step towards achieving a good sleeping pattern is to schedule your sleeping and waking time. That way, your internal body clock gets used to the sleeping routine and it becomes easy for you to fall asleep. As much as possible, ensure that you adapt to a regular sleep routine. You will enjoy good regular sleep, and consequently, you will also enjoy better health.

  1. Create a comfortable sleeping environment

 If your bedroom is not comfortable, it will be hard to enjoy a good sleep. There are some things you can do to improve the comfort of your bedroom and consequently make it easy for you to fall asleep. These are:


  • Investing in high-quality blinds

 Having heavy and dark curtains in your bedroom helps to keep light away. Heavy curtains will also help reduce noise. That way, your bedroom will be quiet and ideal for good sleep. Some of the best patterns for bedroom curtains include pleats, swags, and gathers. Using a thick fabric will also ensure great warmth in the bedroom as well as prevent too much light in the bedroom.


  • Earplugs

For a complete reduction of noise in the bedroom, one should get high-quality earplugs. Many people do not enjoy quality sleep because of their partner’s snoring or noise from the environment. But with a good pair of earplugs, one can cut off any noise and enjoy a relaxing sleep. It is good to opt for custom made earplugs so that they can help prevent sleep disturbances. Experts recommend at least six hours of good sleep. That way, one can easily maintain a healthy weight, relax and improve brain function, and improve your mood. In choosing the right earplugs, ensure that you get the right fit for your ear canal. Make sure that you also get comfortable earplugs with maximum noise reduction capability.


  • Comfortable bed

 If you do not have a firm mattress, you may not enjoy relaxing sleep. Remember, some of the leading causes of chronic backache are poor sleeping posture and bad sleeping surfaces. Your bedding should make you comfortable to enable you to sleep well. Remember to also invest in a high-quality pillow and bedsheets.


  • Relaxing scent

 Some scents naturally help one relax more and enjoy better sleep. According to research findings, chamomile, lavender, or bergamot scents can help to prevent insomnia. They are also good at reducing anxiety and uplifting your mood for a more energetic day ahead. You may also try a bed massage with relaxing essential oils. It helps one to sleep, relax, rest, and sleep better.

  1.   Watch your diet

 Diet plays a big role in your sleep routine. Some foods act as stimulants that make it hard for one to sleep. One should avoid stimulants such as coffee a few hours before bedtime. Nicotine and alcohol also disrupt sleep, and one should avoid them as much as possible. Taking heavy meals before going to sleep is not a good idea. Instead, opt for foods and drinks that will soothe you to sleep. You may take a hot cup of turmeric milk, almonds, or chamomile tea. Other bedtime snacks you may take before bed are kiwi fruit, cherry juice, or walnuts.

  1. Fitness exercises


Fitness exercise helps to improve your physical and mental health. Overall, fitness exercises also boost your immune system and help prevent health challenges. But experts say that intensive physical activity affects your mood and sleep. One sleeps better when they engage in physical activities during the day. It also helps to relieve stress that affects your sleep pattern. Insomnia is caused mainly by stress. By preventing stress through physical exercises, one can sleep better at night.

  1. Bedtime ritual

 When you create a bedtime ritual that you strictly follow daily, you will sleep faster and soundly every night. Some simple routine before bed includes taking a relaxing warm bath to help relax the muscles and soothe you to sleep. Other people practice yoga or even stretching before bed to remove body tensions that inhibit sleep. Some people also enjoy reading a book or even listening to relaxing music before bed.

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