By making a few changes to your evening habits and activities, you can improve your sleep and ability to fall asleep. The right decisions are to take an evening shower and maintain a comfortable temperature in the room. What are the benefits of evening water procedures? And what relaxation techniques will help you fall asleep faster?
Temperature changes for good sleep
Body temperature and room temperature are important components that affect sleep. During sleep, the body’s natural temperature decreases. This happens about four hours after falling asleep. But even when a person feels tired and sleepy, his body begins to freeze a little. If you can’t fall asleep for a long time, your body temperature may be a little higher than usual.
According to research, for comfortable falling asleep, the temperature in the bedroom should be between 19–20 ° C. A cool room creates a good atmosphere for quality sleep throughout the night. At the same time, a relaxing warm shower at least 1.5 hours before bedtime can increase the slow, deep sleep phases, which will allow a person to feel more rested in the morning.
A warm evening shower or relaxing bath raises your body temperature. It is higher than in the room, so gradually it begins to drop, calming the body and setting it up for sleep. The temperature difference continues in the first hours of sleep and has a positive effect on its depth and duration. If there is no habit of taking a shower or a warm bath in the evening, or there is not enough time for them, you can get by with a warm foot bath instead. This will help you fall asleep faster and get a restful, healthy sleep throughout the night.
Other benefits of showering before bed
If you don’t go to bed after your body temperature starts to drop, you may have trouble falling asleep. In the evening, as soon as a person, along with fatigue and yawning, feels a slight chill of the body, it is better for him to go to sleep. Then his sleep will be of high quality and strong. In addition to the fact that a warm shower relaxes and soothes well after a hard day’s work, it prolongs the cooling process of the body and allows you to better tune in to sleep.
In addition, regular water treatments before bed help keep bedding clean, which reduces the occurrence of allergic reactions. After all, a third of a person’s life passes in bed, and sweat particles, dust mites and dead cells collect on its surface, which negatively affect the skin condition and cause allergies. It is advisable to change bed linen at least once a week.
Regular washing and cleansing of the face before bedtime protects against major skin problems (from rashes, acne, microwrinkles) and from eye infections (if cosmetics get in). Moisturizing cream and masks that can be left on all night are better for clean skin.
Taking a shower in the evening will eliminate the need to wash in the morning. Waking up, you can only rinse your face and wash your hands. So there will be an additional 15–20 minutes in order to soak in bed, cook breakfast or start healthy morning habits: meditation, walking, light warm-up. An evening shower at the end of the day is great for calming down, reducing anxiety and relaxing muscles.
Quality sleep and health
Stress and increased levels of anxiety are a serious problem that negatively affects health, increasing the risk of developing diseases of the heart, nervous and immune systems. In order to sleep better, in the evening you need to be able to relax and calm down well, using various relaxation methods. This will reduce the negative impact of stress on the body.
A healthy night’s sleep helps reduce the amount of cortisol produced by the adrenal glands during stressful situations throughout the day. Sleep helps the body repair the “damage” caused by the chronic stress that most urban dwellers suffer from today. With proper rest, mood, memory improve, creativity and the ability to concentrate increase.
Sleep is important for fixing events in long-term memory, better understanding of events and learning. The brain after sound sleep works more regularly, which allows you to better remember and learn new material. With a lack of sleep, a person becomes distracted and poorly trained.
In addition, unhealthy sleep can increase the risk of heart disease and stroke, gastrointestinal disorders, obesity, type 2 diabetes, and Alzheimer’s disease. Thus, sleep is one of the fundamental postulates of health and well-being.
Ways to relax the body before bed
Taking a relaxing bath or shower, foot baths are not the only ways to relax and unwind before bed. Deep breathing, massage, and relaxing yoga poses can also help you calm down and relieve stress.
It’s important to disconnect from things that cause stress, such as email, phone calls, or a troubled relationship with someone. For relaxation, some people prefer to indulge in quiet varieties of hobbies in the evenings: painting, poetry, cooking, or long walks in nature. It is best to complete your daily activities with evening water treatments. While taking a bath, it is useful to use scented candles instead of electric light, read a good book, listen to pleasant music.
Simple tips and habits for better sleep
Along with a warm bath or shower, the following tips and habits will help you fall asleep faster and enjoy restful and healthy sleep:
- Enhance bedroom comfort
The bedroom is a place for sleeping and comfortable rest. This is important to consider when considering its design. It is worth abandoning too bright colors and colorful images in the decor. Instead, it is better to choose a neutral, pastel color scheme that does not irritate the eyes. Thick curtains will protect from the light of lanterns, the sun and the moon during sleep.
- Eliminate distractions
Working at a computer, social networks, watching TV and other interactions with electronic gadgets reduce the quality of sleep. Therefore, it is advisable to exclude them before bedtime. Pets can also interfere with sleep. It is better to remove them from the bedroom. In order not to wake up from harsh sounds from the street, you can use white background noise. Reading books, pleasant music and intimate relationships contribute to good sleep.
- Follow the daily routine
If you go to bed and wake up at the same time, your body gets used to this regimen. This will help regulate your biological clock, allowing you to fall asleep sooner and sleep soundly through the night. Keeping this habit is important even on weekends.
- Use subdued light
Normally, the brain produces melatonin in the evening between nine and ten o’clock. And electrical appliances that give bright light can block this natural process in the body. After sunset, it is recommended to switch to low consumption lamps that shine in red, yellow or orange. Using a salt lamp that is lit by a five-watt light bulb would be ideal as it won’t interfere with melatonin production.
- Daily Exercise
Physical exercise burns energy and helps you fall asleep easier. However, during exercise, the body releases cortisol, which can decrease melatonin secretion. Therefore, exercises should be done three hours before bedtime.
- Wear minimal clothing while sleeping
The use of a minimum amount of clothing during sleep provides the body with the necessary coolness and freedom. This allows you to feel more comfortable and sleep better.
- Check mattress and pillow
It is very important for a good sleep that the bed, along with the mattress and pillow, are comfortable and of high quality. It is recommended to change the mattress after about 8–10 years, the pillow — after 3 years, and the duvet — after 7 years.