Wednesday, December 11 2019
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8 Night Rituals That Make You Sleep Well

When you were little, maybe sleeping at night wasn't as difficult as now. Maybe first parents lull or read stories until you slowly fall asleep. Now, with the dense daily activities, living burdens, stress resulting from sleep can be difficult. If this happens to you, tonight's ritual might be tried so you sleep well.

One of the secrets to a quality night's rest is to have a bedtime ritual to support this goal. Not by glaring at the device for hours. But by doing activities that can improve sleep quality, and have an impact on both the mood and energy level when you wake up the next day. Therefore, try, bro, some of the evening rituals below:

1. Drink tea

Drinking warm tea such as chamomile leaf tea at night can make the body feel more relaxed and facilitate the transition to rest. However, be careful in choosing the type of tea because there are several types that contain caffeine which is high enough to make you awake. Safe, consume herbal tea, rooibos, or white tea.

2. Omega-3 supplements

In a study published in the "Journal of Sleep Research", an additional intake of omega-3 proved to be able to help improve sleep quality in the subject group. So, please take your omega-3 supplement for better sleep!

3. Reading

Who would have thought, reading before bed can actually make it easier for you to sleep. However, this applies especially to physical reading (reading: books), not reading through the device. This is because exposure to blue light from electronic devices must be restricted before bedtime. What's more if it's not because it can disrupt the quality of sleep!

4. Listen to white noise

White noise is a sound with a certain frequency that resembles the sound of an environment that is often unconscious. For example the sound of air conditioning or the sound of a hair dryer. Another example is the sound of wind, waves, and rain.

Various studies have proven that white noise can help a newborn to sleep soundly. You can try playing white noise through an application or streaming service on the internet.

5. Take a shower

Getting used to bathing before going to sleep will not interfere with the quality of your sleep, just the opposite. Taking a shower before going to bed can help you unwind and at the same time can be used for relaxation. Yes, sleep will certainly be better if the body feels clean and fresh.

6. Turn off the lights

According to a study published in the Journal of Clinical Endocrinology, exposure to too many lights before going to bed can significantly suppress melatonin, a hormone that helps you get sleepy. Therefore, always turn off the lights before bed to make it easier for you to fall asleep naturally.

7. Need the right temperature

According to many sleep experts, the right temperature to help optimize the night's rest is between 15.5-20 degrees Celsius. So, make sure your air conditioner or heating is at that number. The temperature range makes the body's core temperature drop, thus triggering drowsiness. If you are worried about waking up in the middle of the night due to cold, make sure to prepare a blanket or comfortable sleepwear.

8. Smell certain scents

Inhaling a soothing aroma can make your night sleep soundly. According to the National Sleep Foundation, certain scents can help lower blood pressure and heart rate, creating a calming effect in the body. Present aromatherapy in the room area, for example on a pillow or on the body as one of your rituals before going to bed.

The recommended aromatherapy or essential oil fragrances include: lavender, cedarwood, and bergamot. Avoid fragrances like vetiver, petitgrain, sage and sandalwood.

Rest, especially sleep at night, is very important for health. Performing a night ritual as exemplified above can be one way to help maximize your nighttime rest if done consistently. Always keep the quantity and quality of your sleep so you can always do maximum activity. After reading this article, I hope you can sleep well.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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