In the fast-paced modern life, getting high-quality sleep has become a dream for many people. Problems such as insomnia, frequent dreams, and light sleep trouble quite a few individuals, seriously affecting their mental state and quality of life the next day. In fact, by developing some good habits before going to bed, you can greatly improve your sleep quality and enjoy a comfortable sleep experience every night.
Create a Quiet and Comfortable Sleep Environment
There’s a new trend right now. A dark, quiet, and temperature-appropriate environment is crucial for high-quality sleep. Light is one of the important factors affecting sleep. The pineal gland in the human body secretes melatonin in a dark environment. This hormone can regulate the sleep-wake cycle and help us fall asleep. Before going to bed, draw thick curtains to block out external light. If necessary, use an eye mask to reduce the stimulation of light on the brain, promote the secretion of melatonin, and help the body prepare for sleep. Studies have shown that a completely dark sleep environment can increase the secretion of melatonin by 20%-30%, significantly improving sleep quality.
At the same time, reducing room noise should not be overlooked. Noise can disrupt our sleep, keeping the brain in an alert state and making it difficult to enter deep sleep. If the external environment is noisy, you might as well use earplugs or turn on a white-noise machine. The sound of ocean waves, rain, and other white noises can effectively block external interference and create a peaceful atmosphere. White noise provides a uniform and continuous sound background, masking other potentially disturbing sounds, making it easier for the brain to relax.
In addition, keep the bedroom temperature between 20-22 degrees Celsius and the humidity between 40%-60%. Such temperature and humidity conditions are the most comfortable for people, helping to relax the body and fall asleep more quickly. Temperatures that are too high or too low can affect sleep. Overheating can make people feel irritable, while being too cold may cause the body to curl up and be difficult to stretch. And appropriate humidity can keep the respiratory tract moist and avoid discomfort caused by dryness.
Engage in Relaxing Activities
Relaxing properly before bed can effectively relieve the day’s tension and fatigue. Taking a hot bath is a good choice. The water temperature should be between 37-40 degrees Celsius, and soaking for 15-20 minutes can dilate blood vessels throughout the body, promote blood circulation, and completely relax the body. A hot bath can also raise the body’s core temperature. When the body temperature gradually drops after taking a bath, this temperature difference sends a signal to the brain that it’s time to sleep. After taking a bath, while the body is still slightly wet, apply some body lotion. This not only moisturizes the skin, but the gentle touch during this process can also bring psychological comfort. The skin is the body’s largest sensory organ. Gentle stroking can stimulate the pressure receptors on the skin, prompting the body to secrete endorphins, a substance that has a relaxing and pleasurable effect.
Meditation is also an excellent way to relax. Sit on the bed in a comfortable position, close your eyes, and focus on your breathing. When distractions arise, don’t deliberately drive them away, but gently bring your attention back to your breathing. Just 10-15 minutes of meditation can help you calm your mind, reduce stress, and achieve a state of deep relaxation for both the body and mind. Research has found that in people who practice meditation regularly, the gray matter content in the brain areas related to emotional regulation and attention concentration increases. This helps to better cope with stress and improve sleep quality.
Avoid Stimulating Factors
Before going to bed, you should avoid things that may stimulate the brain. First of all, electronic devices. The blue light emitted by mobile phones, computers, and tablets can inhibit the secretion of melatonin and disrupt the body’s biological clock. Blue light has a short wavelength and high energy. It inhibits the pineal gland from secreting melatonin, making our body think it’s still daytime, thus making it difficult to feel sleepy. Therefore, put down electronic devices at least an hour before bedtime. You can engage in some relaxing activities during this hour, such as reading a paper book or listening to soothing music, to help the body transition from the stimulation of electronic devices.
Secondly, avoid consuming caffeine and large amounts of liquid. Beverages containing caffeine, such as coffee and tea, have a stimulating effect and should be avoided 4-6 hours before bedtime. Caffeine blocks the adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleep, and the intake of caffeine keeps the brain in a continuous state of excitement. Drinking a large amount of water may lead to frequent urination at night, affecting the continuity of sleep. So it’s not advisable to drink too much water before bedtime. Generally, it is recommended to control the water intake to no more than 200 milliliters within two hours before bedtime.
Establish a Regular Bedtime Routine
Performing the same activities every night before going to bed can help the body form a biological clock memory, automatically entering a state of relaxation and preparation for sleep at the right time. For example, you can read a few pages of a paper book every night before bed, immerse yourself in the world of words, relax your brain, and gradually calm your mind. Reading a paper book can help us disengage from the busyness of the day and the bombardment of electronic information, entering a peaceful spiritual world. You can also listen to some soothing music, such as classical music or light music. The melody can soothe the tense nerves and create a good atmosphere for falling asleep. Music has a magical power. It can regulate the human nervous system, lower heart rate and blood pressure, and make people relax. Simple stretching exercises are also a good option. Gently stretch the muscles of the legs, arms, back, and other parts to relieve the body’s stiffness and fatigue. However, pay attention not to overdo the exercise intensity, otherwise it may have the opposite effect. Stretching exercises can promote blood circulation, relax muscles, and lay the foundation for a good sleep.
By creating a good environment, relaxing the body and mind, avoiding stimulating factors, and establishing a regular bedtime routine before going to bed, and persevering in the long term, you will find that falling asleep becomes easier and easier, and your sleep quality will be significantly improved. You will wake up refreshed every day and be able to greet the new day in a better state.
