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Many times, we find ourselves looking for that magic pill or formula that will solve all our problems. Ideally, this remedy will make us happier, healthier, more motivated, and more fulfilled. We seek this solution through a new workout routine, balanced diet, an actual drug, or even unhealthy coping mechanisms such as smoking or drinking. While the first two work in many cases, it takes time (and money) to see positive results. 

What if I told you that this magic remedy is free and available at any time? Is it sleep? The answer is yes! But, before you roll your eyes in disbelief, it’s important to note the many benefits of sleep. Research has demonstrated that those who enjoy good sleep quality and quantity help their brains function properly. While asleep, your brain forms new pathways to help you learn and retain information. If you are looking forward to mastering a new language or skill, make sure to get proper rest every night. 

Poor sleep also impacts the activity of certain brain areas, causing decision-making, emotional, and behavioral issues. What’s more, sleep deprivation leads to more obvious, physical consequences. After all, a good night’s sleep is necessary for healing and repairing your heart and blood vessels. Sleeping issues have been linked to an increased risk of heart diseases, high blood pressure, and diabetes amongst other serious conditions. It’s safe to say that, while sleep might not solve all life’s problems, it is a critical element to your physical and mental health, and emotional wellness. 

Sleep Hygiene: Reseting your Mind and Body

Are you getting enough sleep? It’s easy to skimp on sleep in favor of a couple of hours of blissful wakefulness. In fact, we are living in a sleep-deprived society. Statistics show that in countries like America, people are sleeping two hours less than they did a century ago. Social media, a 24/7 work culture, and a relentless cycle of negative news keep us stressed and awake at night. And the results? Around 40% of people fall asleep during the day, drowsy driving causes 6.000 fatal crashes each year, and insomniacs are 7 times more likely to have work-related accidents.

Hopefully, if you occasionally skip one or two sleep hours, you won’t experience any fatal accidents. Nevertheless, spending the majority of your day feeling drowsy, disconnected from the world, and unable to efficiently react to urgent situations doesn’t seem like a wise way to stay healthy. Although it’s recommended to sleep around 7 hours a day, some people need more or less time to feel rested. Here’s when we talk about sleep hygiene — healthy sleeping habits that can help you enjoy a well-deserved rest. 

The CDC recommends going to bed at the same time every night, avoiding large meals, and optimizing your bedroom as part of your sleep hygiene routine. Some of these tips are pretty much conventional wisdom while others are not so obvious. In any case, you should try to follow what is more effective and convenient for you to boost sleep. 

7 useful sleep hygiene tips for better nights and mornings

Related: The Best Method for Enhancing Your Dreams and Having Restful Nights

A Simple Sleep Ritual 

Allowing yourself a good night’s sleep is one of the most powerful acts of self-love. When you rest, you are giving your mind and body exactly what they need to heal and function as they should. As a result, you can expect to be more focused, alert, motivated, and, overall, much more positive throughout the day. 

However, sometimes even your willingness to sleep isn’t enough. After a long day, the mind is full of restless and negative thoughts that seem to resurface when you are lying in bed. This is why, as part of your sleep hygiene routine, you should dedicate time to take a deep breath and unwind. Forget about counting sheep and try out the following tips: 

  • Focus on your breath. Lie down on your bed and close your eyes. Breathe in and out slowly. Focus on the sensation of your breath as it flows through your body. If your mind wanders, bring it back gently to your breathing. 
  • Visualize. Use the power of your imagination to create a vivid image. It can be a peaceful beach, beautiful countryside, or a magical forest. Engage your senses and imagine how your chosen place smells, sounds, and looks. 
  • Listen to relaxing sounds. The sound of water flowing, distant thunders, singing birds, and sweet melodies produced by instruments and human voices can help you lull yourself into sleep. These sounds promote a sense of mental tranquility, which is the opposite of the “fight-or-flight” response commonly triggered by stress. 

Listen to Synctuition as part of your sleep hygiene routine.

Your Meditation Soundtrack for a Good Night’s Sleep

Imagine if you could practice all of the already mentioned relaxation techniques at once. We make it possible! Listen to the most relaxing and immersive 3D sound meditations to enjoy better sleep and even better mornings. Each of our journeys has been specially crafted to optimize your mind for deeper and restful sleep.

Here are some recommended sessions to incorporate into your daily routine. Begin day one with Vacation, continue with Breathe and RelaxNo StressSweet Dreams, and Motivation.