A trip to India was all it took for Victoria to realise that meditation is not a fancy word for sitting around in silence. It truly changed Victoria’s life to a less stressful and more mindful one. Now a freelance consultant and journalist, Victoria joined KOKO to share her knowledge on those little things that are life so much better, and cosier.+ info
There are increasingly more adults who suffer from restless sleep or bad sleeping habits. This can have awful consequences on your overall health, while good-quality and consistent sleep will help you lower the risks of chronic diseases and improve your life’s quality. Learn about these 8 products and habits you should try in order to improve your sleep routine!
1. White noise
One reason why many people wake up in the middle of the night or can’t sleep at all is the noise around them. Contrary to popular belief, earplugs aren’t the best choice, as they work a little too well to block all noise. In other words, your body becomes too accustomed to earplugs and complete silence, and builds hypervigilance and sound sensitivity, which can make you dependent on earplugs to sleep. Instead, try white noise sounds from ceiling fans or white noise machines. They’ll work to level audible frequencies at one volume, which will mask disruptive sounds to help you get better sleep.
2. Air purifiers
If you regularly wake up with your mouth dried out, you may be experiencing breathing difficulties that have a negative impact on your sleep quality. Not being able to get the proper amounts of oxygen through your nose can be attributed to many reasons, one being allergies. Even though the triggers can be different for each person, a quality air purifier is always a good choice to clean the air where you sleep. A high clean air delivery rate (CADR) means that the machine will be able to remove many smoke particles from the environment, which will reduce the risks of allergies.
3. Blue-light blockers
The body’s circadian rhythm, this means, the moments it’s signaled to sleep and those when it’s told to stay awake, can be unorganized by excessive blue light exposure. To resume, this short-waved light can confuse your body into believing it’s daytime even if it’s already nighttime, as it recognizes as sunlight the lights from different electronic devices often used at night. Blue-light blockers can help you prevent this imbalance by limiting your eyes’ exposure to this light. They can be found in some electronic devices with warmer color alternatives or you can get special blue-light glasses that filter out blue light.
4. Eye masks or blackout blinds
Another common cause of bad sleep is ambient light, especially in the cases it wakes you up before you’re due and when it doesn’t let you go to sleep. Luckily, this problem has simple solutions. The first option is to invest in an eye mask to help you cover your eyes. If you find this option uncomfortable, go for blackout blinds that’ll make your bedroom as dark as night even after the sun’s out!
5. New bedding
The more comfortable your bed is, the happier you’ll be every night when you need to go to sleep. It may seem like a small detail, but associating your bed with positive feelings will help you fall asleep faster and maintain a healthy sleep pattern. Good bedding goes a long way, and there are several features to look out for, including a nice softness, a good temperature regulation, a breathable structure, and even hypoallergenic materials.
6. Meditation session
Before going to sleep, a good meditation session can help you fall asleep faster and better. Once your worries and stress are addressed with focused breathing, a body scan, or a meditation coloring book, you’ll be able to drop them without remorse. This way, they won’t occupy a place in your mind and you won’t spend more energy thinking bout them. When your mind’s settled, your body’s calm!
7. Alarm clock
An important element of healthy sleeping habits is a consistent sleep pattern. Falling asleep and waking up at fixed times will help your body improve your circadian rhythm to healthy levels. In this aspect, getting a good alarm clock will be a great addition to your sleep routine. You may use your phone, but remember that its blue light levels can have negative impacts on your sleep patterns that a regular alarm clock won’t cause. These days, there are devices with many different features to help you sleep, including sound baths, breathwork, a warm-toned nightlight, and even a two-phase alarm.
8. Conscious daily schedule
When you build your schedule of the day, you may not be thinking about how it’ll affect your sleep. Realizing that your exercise sessions and your caffeine consumptions play a role in keeping you awake will benefit you, as you can order your schedule in a way that prevents such activities from disrupting your sleep. For it to work effectively for yourself, try keeping a close look at the times you do your last cardio workout of the day and when you drink your last cup of coffee. It’s recommended to do the first one more than one hour before bed, and the second one at around 2 p.m., but keeping track of what works best for you will improve the accuracy of these numbers and help you achieve better sleep habits.