In this article, we will discuss how to improve your sleep quality. It is crucial to enhance the quality of sleep for a healthy and fresh life. Some tips and tricks are enlisted below to sleep well enough.
How to Improve Your Sleep Quality
1. Only Go To Bed When/If Tired
Do you constantly toss and turn while in bed and take hours before you can eventually doze off? Chances are your mind is preoccupied with something else or isn’t sleepy at all.
That said, don’t force yourself to sleep, but rather occupy yourself with something more relaxing, such as reading a book, listen to calming music, do some yoga, or take a shower, or go to a different room until you feel sleepy.
2. Avoid Clock-Watching
Watching the clock while in bed will only allow anxiety to creep on you, triggering sleeplessness. Whether trying to sleep, or just woke up in the middle of the night, avoid staring at the clock at all costs. The most beneficial you can do is turn the clock to face away from you, or instead of your bed.
You might also want to keep your bedroom as silent and calm as possible. Try listening to relaxing music or even start meditating if sleep doesn’t seem to come quickly. Be sure to avoid blue-light emitting devices when trying to sleep.
3. Take Advantage of Natural Sunlight
The morning sunshine plays a crucial role in resetting the circadian rhythm. It is one reason you should take a stroll or bask in the morning sunshine to get some Vitamin D. You might also want to get out during tea break to get some sunshine.
4. Keep a Consistent Sleep Schedule
Make it a way of going to bed and waking up at a specific time each day. Doing so introduces consistency, whereby your body will start entering into relaxation mode whenever bedtime approaches.
You also want to avoid the urge to sleep during weekends and public holidays to avoid disrupting your circadian rhythm. Set the alarm to notify you each time you have to go to bed and when you should wake up. Your body should get used to the rhythm within 21 days of sticking to the sleep schedule.
5. Nap Early or Don’t Nap At All
Napping in the afternoon can help restore your energy levels, making it easier to tackle afternoon tasks with ease. Experts, however, recommend napping in the late morning hours and never after lunch hours.
It is because napping in the afternoon can disrupt your sleep cycle and even make it harder to fall asleep when you need it. That said, you are better off napping in the afternoon or not at all. Avoid napping if you have to improve your chances of having a restful sleep at night.
6. Have a Light Meal before Bedtime
Having a heavy meal just before bedtime might induce sleeplessness and other discomforts. Going to bed on an empty stomach will also make your life miserable, one of the reasons sleep experts advise against it.
Consider snacking on foods that promote sleep, including carbohydrates, proteins, and dairy foods. A cup of warm milk will go a long way in inducing and promoting sleep.
7. Balance Your Fluid Intake
While water may be essential for cell and body health, you need to be careful how much you take before going to bed. Sleep experts recommend taking just enough water/fluids to keep your body hydrated and last you through the night. It would help if you also didn’t have too much as this will force you to wake up repeatedly into the night.
8. Only Exercise during the Morning Hours
Exercise triggers increased blood circulation and alertness, which comes in handy in the morning hours and not towards bedtime. The human body produces cortisol when we exercise.
Cortisol is the hormone responsible for increased brain activity; hence only useful when you need to work. Health experts thus recommend exercising in the morning hours or not less than 3 hours before your bedtime.
9. Keep Your Eyes on the Goal
If you have been struggling to fall asleep or stay asleep, you need to strive to ensure nothing comes in between. It means following the tips outlined above to the letter. It is only by working to improve your sleep quality that you can sleep like a baby. The sleep environment needs to be conducive too. Find the best hybrid mattress here. Be sure to seek a sleep therapist or physician’s help if none of these seem to work.