Getting 8 hours of sleep is essential for improving and maintaining overall health and well-being. Sleep helps the body to recover from daily stresses, and a lack of sleep can cause an array of health problems, including obesity, diabetes, and heart disease.
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However, many people in the modern day will struggle with getting a good night’s sleep. Of course, there are many over-the-counter medications that can help in the short term, but long term, there is a lot to be said for the following tips to help you get those all-important 40-winks.
So, read on to learn more!
Engage In Adult Time
OK, it may seem a bit taboo, but when it comes to having a natural option for sleeping, sex and amorous activities are at the top of the list.
When you engage in sexual behaviors, your brain releases chemicals like serotonin, dopamine, and oxytocin, all of which have a calming effect on the brain. Ergo, by engaging in sex before bed, you are more likely to get a good night’s sleep. If you are looking for some inspiration with your partner or want to try out some options for yourself, head to My Amazing Fantasy, and browse through the wide range of toys. Also, have fun!
Stick To a Sleep Schedule
In order to get a good night’s sleep, you should aim to stick to a sleep schedule. Every night, aim to get into bed around 9 pm and wake up at the same time each morning. This will also need to be followed on weekends for it to be effective.
It may also mean engaging in winding down time before bed, so aim to reduce movement or activities around an hour before bedtime unless they include things like meditation or reading.
Create a Bedtime Routine
Exploring that last point in a bit more depth, creating a bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. This can include things like taking a warm bath or reading an interesting (but not essential) book, or listening to calming music. Avoid stimulating activities like watching TV or using electronic devices, which can interfere with your ability to fall asleep.
Create a Comfortable Sleep Environment
Your sleep environment plays a significant role in the quality of your sleep. Try to ensure that your bedroom is cool, quiet, and dark. Aim to invest in a comfortable mattress and pillows that support your body and help you relax. It can also be worth removing any electronics from the bedroom and investing in some candles and some relaxing plug-in sprays to help your mind calm down before hitting the hay.
Limit Your Caffeine and Alcohol Intake
Caffeine and alcohol will interfere with your ability to fall asleep and will also negatively impact your ability to stay asleep. To help with sleep, aim to limit your caffeine intake to the morning hours and avoid alcohol close to bedtime. Instead, opt for drinking water and chamomile or lavender teas.
Get Regular Exercise
Exercising a bit each day will help improve your sleep quality and reduce the time it takes you to fall asleep. However, you should always avoid exercising too close to bedtime. Why? Because it can interfere with your ability to fall asleep and may have the counter-effect of boosting your adrenaline. So, aim to exercise no later than 5 pm for runs, etc., and for yoga, aim to stop an hour before bedtime.