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10 Simple Ways To Get You Better Sleep Tonight

10 Simple Ways To Get You Better Sleep Tonight

Sleep is one of the most influential things in our lives. It dictates how we feel, how we act, and it even affects our health. We spend about a third of our lives asleep. So how do we make sure we’re getting better sleep?

You may also be interested in: 10 Ways to Have Quality Sleep That You Probably Don’t Know

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1. Make your bedroom feel calm and comfortable.

The color blue is recommended for bedroom walls. Avoid painting your walls bright, electric colors, as this is jarring and can stand out too much in the dark. Make sure your room is a comfortable temperature when including things like sleepwear and bedding. A too-hot or too-cold room can leave you tossing and turning in the night.

2. Get rid of the clutter.

Messy rooms can be distracting, which can lead to less restful sleep. Consider tucking away any loose items on your floor or furniture to make your space more sleep-friendly.

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3. Take naps.

Naps can really help get you through the day. Just make sure that your naps aren’t too long, lest you feel wide awake come bedtime. The recommended length of a nap is 15 to 20 minutes. This allows the brain to rest and recharge without tinkering with the brain’s sleep cycle.

4. Make sure you’re on a consistent sleep schedule.

Good sleeping habits are key to getting a better night’s rest. Setting an alarm can do wonders for getting on a consistent schedule. Wake up at the same time every morning, and try to go to bed at the same time every night. This way, you’ll eventually feel tired when it’s time to go to bed, and wide awake during the day.

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5. Soak up some sun.

Sunlight helps your body produce melatonin, which aids in sleeping soundly at night. It can also help wake you up in the morning. Artificial light found indoors can make you drowsy, so try to recharge during the day by getting some sun. This allows you to fight daytime drowsiness and will leave you sleepy only when it’s time for bed later in the day.

6. Consider cutting down on caffeine.

Caffeine may give you the pep you need to get your day going, but it can affect the brain for up to twelve hours after consumption. So if you’re constantly reaching for a cup of coffee throughout the day, it might be hurting your sleep cycle long after the buzz dies down.

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7. Boost your melatonin production at night.

Avoid bright lights close to bedtime. Turn off the television, and consider swapping the light bulbs in your bedroom for lower wattage bulbs. If you need to get up in the middle of the night, avoid turning on any overhead lights, as this can make it harder to go back to sleep. If safety is an issue, consider carrying a small light with you when moving around in the dark.

8. Exercise and eat right.

Exercise can help regulate your body’s sleep cycle. People with better health, generally, sleep more soundly and get better quality sleep than those with health problems. Consider cutting back on big meals before bed. It is good to avoid drinking alcohol before bed, too, as this can cause drowsiness the following day.

9. De-stress before bed.

Distance yourself from work or chores as it gets closer to bedtime. Too much anxiety over things like to-do lists can leave you restless throughout the night. Try to keep work and sleep as separate as possible. Your bedroom should feel like a calm, stress-free place, so leave work in another room.

10. Keep a nighttime routine.

Maintaining a routine before going to bed will help to signal your body that it is time to go to sleep. Consider reading or knitting, as these are calming, repetitive activities. You’ll be drifting off in no time.

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Maggie Heath

Maggie is a passionate writer who blogs about communication and lifestyle on Lifehack.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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