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HOW TO FINALLY GET A GOOD NIGHT’S SLEEP

HEALTHY LIVINGBaiser Beauty
Baiser Beauty Blog - How to get a good night's sleep.

Everyone can use a little help falling asleep at night. Having a good sleep improves heart and immune system health, betters the mood, even a longer life. And hey, you just feel so much better after a good night's sleep. But chances are, you're not getting it, so here are some simple tips to make you sleep like an angel.

CREATE A SLEEP SCHEDULE
If you do only one thing to improve your sleep, this is it, same bedtime and wake up time, even on the weekends helps to regulate your body's clock and could help you fall asleep and stay asleep for the night. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up.

MAKE A SLEEP RITUAL
Creating a relaxing routine right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

DARKNIGHT
Think of darkness as nature’s sleeping pill, cueing your body to crank out melatonin, the hormone that helps you wind down. Turning down the lights ahead of your bedtime ramps up melatonin production, so you can successfully doze off.

NO POWER NAPS
Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.

CARDIO
Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin

FENG SHUI YOUR ROOM
A few drops of lavender, rose or frankincense essential oil on the soles of your feet can be an enormously relaxing nighttime ritual. Lighting a few lavender candles in your bedroom can also do the trick, blanketing your space in fragrance.
Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool, free from any noise that can disturb your sleep and free from any light.

GOOD MATTRESS AND GOOD PILLOWS ARE IT
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up.

NO CAFFEINE
That means coffee, tea, and cola. Caffeine is a stimulant that stays in your system for about 8 hours, so if you have a cappuccino after dinner, come bedtime, it'll either prevent your brain from entering deep sleep or stop you from falling asleep altogether.

LET ENERGY CIRCULATE
If you live in a noisy neighborhood or can’t leave a window slightly open for any reason, a small fan can help keep air circulating in your space. You don’t need to sleep with it on (though you certainly can), but airing out your bedroom each night creates a fresh space for sleep.

BREATHE
breathing exercises encourages the fast removal of carbon dioxide which will allow us to fall asleep faster and even help you deal with anxiety and stress in your life.