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When it comes to living a healthy life, one of the most important factors to take into account is your sleep. Sleep is extremely important because it is while you’re sleeping that your body recovers. Your bones and your muscles are being healed, and your neural system is being healed as well. However, if you have a hard time sleeping, this could also affect your overall health. One of the best ways to combat insomnia is to adopt habits that will help you optimize your sleep. Here are some tips to get you started.

1. Drink a Warm Cup of Milk

If you have a hard time going to sleep, you should try out this old but effective method. Drink a warm glass of milk. According to some studies, milk contains serotonin which is a hormone that helps you calm down. There is also the fact that this practice of drinking milk to get sleepy has become part of various cultures.

2. Work Out an Hour Before Sleeping

When it comes to falling asleep, there are many factors that you have to take into account. One possible reason why you could not fall asleep is the fact that you still have a lot of energy.  In this case, it is a good idea to work out an hour before your bedtime. This will allow you to use up any excess energy that may have during the day. It will also help you feel more relaxed because you let lose some stress. 

However, it is not a good idea to work out then go directly to bed, because your blood pressure is up, and you are still pumped up by the exercise. After working out you should take a bath and wash your hands with hand sanitizer. The bath will clean the grime and sweat from your body. The hand sanitizer will cleanse your hands of any bacteria. You could also add an air purifier to your room to clean it of any impurities or bacteria.

3. Meditate

One of the main factors of insomnia is the fact that you have too much on your mind. As a way to overcome this issue, you should make a habit to meditate.

Meditation is relatively easy to learn, and you could practically do it anywhere. However, if you really want to meditate as effectively as possible, it is very important that you do it somewhere peaceful. 

4. Choose Good Quality Linens

Yet another factor to having a difficult time sleeping, is the fact that you are using subpar linens. Remember that you will be lying on top of these linens when you go to sleep. If the linens are too thin, itchy or just not to your liking then you’ll have a hard time going to sleep. When you choose your linens, they should have a high thread count. When it comes to choosing what type of linen you should use, it really depends on your preference. Some people who get hot easily would prefer to buy cotton linens, while some would prefer to buy wool ones because of cold weather. When it comes to choosing what linens to use, the choice is up to you. 

5. Invest On A Good Mattress

Aside from your linens, it is very important that you invest in a good mattress. Remember that your back is vulnerable to back injuries. If you use a mattress that is too soft or hard, then you’ll have a hard time going to sleep.

When you purchase a mattress, make sure that it not only fits your bed frame, it should also have good back support. A bad quality mattress could be detrimental to your health because it may cause you to develop chronic back problems in the future. 

6. Turn Off Your Phone 

When it comes to going to sleep, one of the worst things you could do is use your phone. Remember that screens are very stimulating, and if you use social media or play a game right before you go to sleep, then your mind is still in a very stimulated state, which will make it very difficult to go to sleep.

As a rule, you should make it a habit to turn off your phone or put it on silent mode. It is also a good idea to leave it outside of your room, or inside a drawer. This will make it physically difficult for you to get a hold of your phone. It might be tempting to use your phone, however,  you should remember that getting sleep is of the utmost importance when it comes to living a healthy life.

7. Experiment With Various Lighting Fixtures

If you want to get a good night’s sleep, you will need to take your lighting fixtures into consideration. Remember that some people prefer to sleep in the pitch dark, while others prefer to sleep with the lights on. This is even more difficult if you are sleeping in the same room with someone because he or she might prefer it to be pitch dark or have the light on. One way to solve this lighting issue is to install small light on your side of the bed. You could use a night light, lamp or even neon signs. Neon lights could be a bit expensive so you should look for companies such as Gindestar. The quality of Gindestar Led Neon is some of the best in the world, and they are affordable as well.

Conclusion

If you want to optimize your sleep, it is important that you make key changes to your sleeping habits. Remember that just the slightest change to your routine could drastically change your sleeping patterns. With these tips, you will be able to get the best sleep possible.