Getting enough rest is essential for good health, yet many children and adults—especially single moms—struggle to get a good night’s sleep. And as much as we need it, many aspects of modern life interfere with our sleep. From the effects of being an essential worker to the increased use of screens to the ongoing stress of the pandemic.
The solution is to adjust our routines and habits so they’re more conducive to better rest. Sometimes we may even need to swap out bedding and other things in our homes for upgrades that make it easier to get the rest we need.
Ready to find out how you can sleep better? Check out these tips from Wellnessbeam.
Get Back to Nature
The comforts of modern life are nice to have, but when and how we use them makes a big difference in how we sleep. Start by limiting the use of electronics in the evening, and turn them off an hour before you’re ready to sleep. The blue light emitted by TVs and smartphones disrupts the body’s natural rhythms, which can be pronounced in children and teenagers. For adults and children alike, the earlier you disconnect from electronics before bedtime, the better.
When you think about nature and our body’s sleep rhythms, light plays a key role too. This disruption starts during the daytime. If you spend your days indoors, make a point of getting outside for exposure to natural daylight, especially in the morning. In the evenings, dim the lights inside your home to signal to your body and mind that it’s time to slow down — or invest in a set of affordable blackout curtains to keep out light. Many people also find that keeping their bedroom completely dark helps them sleep better.
Create a Bedtime Routine
We tend to think of bedtime routines as being just for children, but having a nighttime routine is just as important for adults. Having this routine helps us relax and prepare our minds for bed, and it also helps you keep your sleeping hours to a regular schedule.
To unwind and make it easier to stick to a bedtime schedule, create a pre-bed ritual that includes relaxation techniques. Try guided relaxation or meditation to quiet your mind. And while you should keep rigorous exercise to the daytime, a gentle bedtime yoga practice may help slow your breathing and release tension from the day. If you keep a smart speaker in your room, use it to play white noise or soothing sounds to help you drift off to slumberland.
Create a Cozy Sleep Space
Our minds and bodies respond strongly to senses, and your sleeping space should optimize feeling comfortable and relaxed. Start by removing any accumulated clutter, and give your bedroom a thorough cleaning to induce feelings of calm.
Next, make your bedroom comfier and cozier by switching out things like linens and pillows so they’re soft and supportive, and choose soothing colors. Do the same with your bedroom’s lighting, choosing fixtures and bulbs that provide dim, warm light. You can also find a peel and stick wallpaper option to create more relaxing walls. Last but not least, remove/replace the carpet to reduce allergens and help promote better sleep.
And good news! Upgrades like this don’t just improve the air quality of the room; they also help you raise your home’s value.
Watch What (and When) You Eat and Drink
What we put into our bodies should fuel us for the day, and it should also serve our needs for rest. Be careful about not having any stimulants like caffeine too late in the day. Alcohol and heavy or spicy foods before bed can also lead to poor quality sleep. What you do eat is just as important as what you avoid. If you’re hungry for an evening snack, Prevention recommends eating protein-rich foods that contain tryptophan, which is an amino acid that makes you sleepy. Prevention suggests roasted soybeans, peanuts, cheddar cheese, and canned tuna. Here’s the best part: watching what you eat doesn’t have to cost a single penny.
Sometimes, in addition to a regular bedtime routine, it’s wise to turn to other natural remedies to help induce sleep. This can be a cup of chamomile tea before bed or adding lavender spray to your pillow. If tension is a problem, regular massage or acupressure treatments can help loosen muscles and provide the relief you need to more easily fall asleep.
While you should only do so under a professional’s care, there are certain herbs and supplements you can take to help with sleep. What’s important to remember is that these should only be used as a temporary solution. Herbal medicines like valerian root can facilitate sleep, as can melatonin, magnesium, and glycine.
With all the challenges faced by single moms, in particular, a good night’s sleep is crucial. Luckily, these natural solutions for better sleep impact our lives in more ways than one. Watching what we eat and drink, exercising during the day, and unwinding at night are all great habits for life. Improved sleep is simply icing on the cake, and when we sleep better, we feel better and are better equipped to live our best lives.
Founded in 2017 under the Wellnessbeam brand as a portal dedicated to offering readers original content especially useful to enjoy a much healthier and happier life, our goal 3 years later remains the same: to offer you useful, clear, and simple information on nutrition, wellness, health, psychology, pregnancy and maternity, babies and children. And to do it simply, without it substituting the consultation or the medical advice.
For more information, please visit our website or contact us today!