How To Get A Better Night Sleep
And Improve Your Sleep Quality
It’s so important to have a good night sleep every night, around 8 hours is recommended for the average adult. Sleep will help you function as you should in your everyday life and also put you in a better mood. How many times have you had a bad night sleep and been like a zombie the next day? Probably too many to count! The short term repercussions of not enough sleep involve not enough energy to get you through the day and moodiness. The long term repercussions can be a lot more serious including issues with the brain and even heart attack. If you have trouble sleeping, following these ways on how to get a better sleep could make a big difference.
1. Your comfort is vital
If you sleep on a lumpy mattress and your pillow makes your neck hurt, you are clearly not going to have a good night rest. If you have to invest in SOMETHING to improve sleep quality, make it a good mattress. I highly recommend memory foam for both your mattress and pillows, you will literally feel like you are sleeping on a cloud! Although if you have back problems.etc. do a little more research into what type of mattress could be right for you. If getting to sleep was a problem before, your only problem after you get a new mattress/pillows will be waking up and getting out of bed.
2. Have a set bedtime routine
It’s not just babies and children that need a routine to help them get to sleep. Having a routine that relaxes and comforts you before bed, will make sleep come much sooner for you. I recommend turning off all electricals AT LEAST an hour before bed but longer if possible. Using your phone/laptop before bed will mean that your brain is not shutting down properly or getting ready to sleep. Why not take a nice warm bath with your favorite pamper products a little while before your bedtime? Warm milk is also amazing for helping you fall asleep so give it a try. In addition to having a routine that works for you, going to bed around the same time every night can also be rather effective.
3. Avoid caffeine and other products
Drinking tea, coffee, cola, alcohol and smoking nicotine before bed, will interrupt your sleep and/or make it more difficult to fall asleep in general. You can improve sleep quality by limiting these kinds of things throughout the day anyway but cut them out COMPLETELY at least three hours before you go to sleep. I tend to not touch ANY caffeine after 12 noon and this always seems to work for me. When you change your lifestyle even slightly in this way, you will see general health benefits in addition to establishing a better sleeping routine.
4. Exercise throughout the day
If you have bundles of energy that makes it difficult for you to fall asleep, maybe you are not using enough energy throughout the day. Exercise helps you in many ways but one of them is that it’s one of the best ways on how to get a better sleep. You can do things at home that get your body moving such as workout videos. Another good option if you really want to tire yourself out for bedroom could be to buy exercise equipment that you can use whenever convenient for you. If it is around an hour before bedtime and you are just not feeling tired, why not go for a brisk walk around your neighborhood? You will be burning calories in addition to getting yourself more tired for a guaranteed good night’s rest!
5. Have an inviting bedroom
This might sound like a silly one but apparently, the way you have your bedroom setup has a big impact on your sleep. You need to make it as tranquil and relaxing as possible, so the first step is making sure it is tidy and free from clutter. Your bedroom should be between 60 and 67 degrees in temperature, this is recommended by professionals for a good night sleep and it’s pretty perfect for your comfort level when laying in bed. Your room should also be free from noise and light if you want to fall asleep quicker. It’s all mental because when you are in a happier frame of mind in your bedroom, you are more likely to give in to slumber. Some other things to try include humidifiers, white noise machines and fans during the Summer. Fancy gadgets might not work for everyone but why not give some a go and see if any are right for you?
6. Try to sleep when you are really tired
Many people go to bed at a time they think they should be in bed, even if they are not truly tired. This is not going to help you get to sleep, in fact it will take the process even longer and get you more frustrated. If you are not sleeping after around 20 minutes of being in bed, leave the bedroom and do something relaxing such as listening to music. When you feel tired, you can go back into your bedroom and try again. Even though one of the previous points was to go to bed the same time every night, there are some exceptions for this rule and you do need to use your common sense to know what’s right for your body.
7. Observing and reevaluating your eating and drinking habits
What you eat, how much you eat and WHEN you eat can affect your quality of sleep. Keep a food diary for a week, look at it and see if any changes can be made. If you consume particularly sugary food/drinks, this is going to make you feel more awake at night time. If you are hungry before bed, the likelihood is that you are not going to fall asleep easily and the same applies if you are too full. Eating plenty of fruits, vegetables, protein and home made food with nutritious value is the best thing to do for your health and to help your sleeping. I also recommend 5-6 small meals throughout the day rather than three big ones, this will aid your digestion and help to keep you satisfied.
8. Adopting stress management
If you are stressed or suffer from anxiety, depression or another mental condition – the likelihood that you have insomnia is pretty high also. It’s hard to fall asleep when you have so much running through your brain, so by tackling your other issues in whatever way you can, you will also be improving your sleep. Whether you need to see a professional, try hypnosis or take medication for your problems – hiding from them is not going to do you any good. You can also manage your stress in some of the tips mentioned in this article (such as a healthier diet, exercise)…. and by doing so you are going to notice a big difference in how much sleep you get.
Now that you know how to greatly improve your sleep quality, you will reap the benefits after just a few days of getting results. Only YOU are in control of your life and rejuvenating your body through sleep is vital for a happy one. Not all of the mentioned points might be suitable for you but if you find the thing that works, you will be so thankful!. Whether it be a comfier bed, more exercise or something else entirely – the answer to your unique situation is out there, it’s just a case of finding it. These ways on how to get a better sleep work for so many people and hopefully they will be right for you too!