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How To Sleep Better

5 key points to improve your sleep pattern and avoid an unbalanced circadian rhythm Sleep is fundamental to the proper functioning of our body and emotional well-being. Most people tend to not pay attention to their routine and sleep habits, resulting in a harmful and ineffective system that doesn’t allow their body to rest as it should. What’s more, deprived sleep habits lead to serious health concerns such as depression, weight gain, risk of heart failure, and more. Below are 5 useful tips you can implement to improve your life quality and start sleeping better. 1. Adapt Your Bedroom Investing in a quality mattress and a pillow are just some things you should already be considering when looking back at your sleep behavior, but other important purchases such as blackout window covers and weighted blankets often pass as not important when they’re actually the opposite. Sleeping in a bright room disturbs the body’s circadian rhythm (the natural “clock” that regulates our wake-up and sleep patterns) and compromises not only the amount of rest we have (and the quality) but also many important biological processes that our body does at night. Sleep EZ Shades provide users with top-grade sun-darkening covers at affordable prices to ensure everyone has a quality sleep time. Weighted blankets have been created to reduce stress and promote the production of melatonin by using deep-pressure stimulation. This, along with a completely dark room, boosts comfort and relaxation levels while minimizing the effects of a busy day (anxiety, stress, worry). 2. Find A Quiet Space Light, noise, and temperature are three external factors that compromise sleep the most. Sleeping in a room with loud noises stops the “time-to-sleep” process that our body needs to do every day. Whereas it is because of sound from within your house or street commotion, every little thing adds up to the plate. Thankfully, inventions such as blackout window drapes can significantly reduce the amount (or rather the volume) of noise that comes through any window. Earplugs, headphones, and white noise machines are other useful gadgets to try out as well. Not only to fall asleep more easily and quickly but to prevent eventual awakenings during the night as well. Interrupting your body’s sleep cycle can not only disturb the rest of your night’s rest quality and quantity but prolong unwanted sleep behaviors. Further, several awakenings during the night due to external factors induce stress, anger, mood swings, and more. 3. Build Habits Things like setting a specific wake-up and going to sleep time daily have been proven to help improve a person’s sleep quality. Once your body adapts to being woken up at the same time and preparing to perform its night cycle, later on, you’ll naturally perform this routine without the need for an alarm. Even on the weekends, it is essential to stick to a time for a while to let your body adjust to the new habit. In addition, organizing your day and being careful with naps also contribute to the amount of sleep you’ll get at night and consequently, the quality of your rest. Planning ahead your tasks will allow you to have some free time during the day and get to your sleep time without feeling drained. As for naps, they take away time from your night sleep that later produces insomnia and repetitive awakenings. 4. Create A Sleep Routine To induce your brain and tell your body that it is time to sleep, one thing you can do is create a sleep routine. Winding down for at least half an hour, lowering the lights, and disconnecting yourself from any device are some suggestions experts on sleep behavior recommend. Relaxation exercises reduce stress and promote an overall calming feeling, along with lowering the lights which allow the body to initiate the production process of melatonin (a hormone that induces sleep) and distancing yourself from any technological device to avoid encountering bright lights and stop stimulating your brain with content. Creating a routine that you can follow consistently every night will ensure the best night's sleep and rest your body needs. Tint light-blocking glass coverings, meditation music, and sleep masks are some products that can help with this process too. 5. Be Mindful Of Your Day Ensuring that we arrive at night with some tiredness and sleepiness involves watching out for certain behaviors during the day. Drinking a lot of coffee and other sweet drinks keeps you awake during the day but fails to stop their effects at night, producing hyperactivity and energization. Moderating your drinks intake will allow your body to feel tired when it needs to. Along with this, eating too late or close to bedtime can cause the same results, especially spicy foods and those who have a high-fat intake. One activity proven to help with insomnia and managing sleep behavior is exercising. Daily exercise initiates energy use and body temperature, promoting better sleep. Although, high intense workouts should be avoided close to bedtime as they can impact negatively on the body’s process of rest. Overall, taking some time to analyze your current situation regarding your rest behavior and implementing some of the tips presented above will result in a much healthier and beneficial sleep pattern that will impact all areas of your life. If you’re keeping an eye on these things but still fail to accomplish a good night's sleep, try looking for external factors that might be compromising your body’s nocturnal cycle, such as loud noises, hot or cold environments, and bright lights. Even though these problems can be solved with specific individual gadgets, over the past years there has been one ground-breaking invention that came to put an end to every struggle at the same time. Blackout covers have been designed to completely darken any room while keeping it at the perfect temperature both in summer and winter and blocking out any noise from entering. Brands like Sleep EZ Shades have the best affordable rates on the market for their quality and one-of-a-kind products. Keywords: Blackout window covers Sun-darkening covers Blackout window drapes Tint light blocking glass coverings

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