Do you feel groggy while performing your day to day tasks? What is the reason for this? Is it because you’re going to sleep late at night and not getting quality sleep? You need at least seven to eight hours of sleep each night. That’s the number of hours that’s essential. The quality of your sleep is very important, too. Whether you’re staying up late because you keep watching your favorite TV series or because you’re finding it hard to find the right sleeping position, here are some key tips to getting a better night sleep in a busy city.

 

Avoid using your mobile devices before you go to sleep

 

The lights from your devices are blue, which can suppress your body’s production of melatonin. If your melatonin is suppressed, you’ll find it hard to fall asleep, and you may spend several extra hours awake each night. Thus, if you want to sleep better, better turn off your gadgets. If you want something to keep you busy while trying to sleep, pick up a book instead of electronics or screens.

 

Eliminate street noise

 

When you live on a busy main road, chances of getting a good night’s sleep are difficult. You should know that when you’re sleeping, your brain is still partially alert and preparing itself in case you are attacked or need to respond to something quickly. Street noise may be exacerbating your brain’s “fight or flight” response and making it harder to sleep. You can combat city noises by playing background sounds, such as waves or nature sounds.

 

Take a hot shower before going to bed

 

A hot bath or shower can help you fall asleep quickly while also providing a better quality of sleep. The warmth of the water will prompt your body to raise its temperature. However, when you get out of the water, your body’s temperature will drop down, which mimics the way your body drops temperature as you fall asleep.

 

Place aromatherapeutic scents in your bedroom

 

Inhaling scents like lavender are proven to be helpful in improving your rest. Your body is significantly affected by smells, which can help you evoke memories and emotions will have a stimulating effect on your nervous system.

You can use scents such as:

• Lavender
• Lemon
• Sage

 

Wear socks to bed

 

The warmer your body is, the faster you’ll be able to sleep. When your body is warm, the circulation of your body’s extremities is significantly improved. To make your body warmer, you can put on extra layers of clothes, such as socks on your feet and gloves on your hands.

 

Never hit the snooze button

 

You should never set your alarm earlier than the time you intend to wake up. Your REM (Rapid Eye Movement) sleep is ending around the time you’re supposed to wake up, and if it’s disturbed, you’ll be groggier when you actually wake up.

 

Keep a regular sleep schedule

 

Doing the same thing over and over can prompt your body to set a rhythm. The more consistent you become, the more likely you’ll get used to it. 

You can:

• Schedule your sleeping time
• Schedule your waking time
• Schedule your afternoon siesta

 

Eat a healthy diet

 

Your body still works while you’re sleeping; thus, your stomach still works while you’re resting. Avoiding heavy meals before sleeping can significantly help you get quality rest. There are also particular food items that can significantly aid in good rest.

You can eat:

• Walnuts
• Cheese
• Lettuce

 

Exercise every day

 

Your metabolism has a direct relationship to the way your body rests. Thus, if you regularly exercise, you’ll body will burn energy, and your body will have to regenerate at night, prompting regular sleep.

 

Enhance your natural melatonin production

 

The more melatonin your body makes, the better you sleep. Your rest is regulated by your melatonin. You can increase your melatonin production by avoiding lights that are too bright at night and exposing yourself more to sunlight during the day.

Sleep Better

Aside from the many key tips we’ve mentioned above, you can also fall asleep fast and get top-quality rest by having a good bed or mattress. Put these tips into place and you’ll see your sleep improve quickly.

 

Sandra Wells believes that one of the best ways to express one’s creative spirit is through experimentation and using one’s imagination, and this creative flair is seen through her works. As a contributor to Better Beds, Sandra Wells brings about the comfort of healthy living and lifestyle through her articles, which she hopes could constantly be a source of inspiration for others. She likes to paint when she has free time off work.