Tips to Improve Your Sleep Quality
1. Limit Your Intake of Alcohol, Caffeine, and Chemicals That Inhibit Sleep
Coffee, or caffeine, is the first thing most people will go for in the morning. Although caffeine does help trigger wakefulness when you need it, it might also be the reason you can’t sleep well at night. For this reason, it would be advisable to avoid anything with caffeine in it (chocolate, tea, coffee, cola, pain killers, etc.) 4 to 6 hours before bedtime. This applies to cigarette smoking as well.
While alcohol might be your go-to ‘drink’ when looking to sleep, it is a double-edged sword that cuts both sides. Alcohol will force you to wake up repeatedly for short calls, interrupting the much-needed REM sleep. According to research, alcohol might act as a stimulant in your body a few hours after drinking. Consider limiting or avoiding alcohol altogether for better sleep.
2. Ensure Your Bedroom Is Sleep-Conducive
Your bedroom environment needs to be conducive enough to support and promote sleep. It needs to be quiet, dark, neat, and a few degrees lower than normal temperature to make it easier for you to enjoy a good night’s sleep. Consider investing in a white noise machine or earplugs if living in a noisy neighborhood. You can also use SoundOff noise-masking earbuds from https://soundoffsleep.com/ to get the sleep you need.
Heavy blackout curtains for window treatments will also help block external lights out, allowing the bedroom to remain dark as needed. Sleep experts recommend setting the temperature in the bedroom at 5 degrees lower than normal room temperature.
The cooler temperatures, especially in a well-ventilated room, allows your body to cool off and slow down – promoting sleep. You might also want to invest in a comfortable mattress,find the best Beautyrest to buy and ensure your bed, and pillows are also supportive for the best results.
Pets are also discouraged in the bedroom as well. They can be a source of distraction, making it harder for you to stay asleep. Consider dedicating your bedroom for sleep and sex. Any other activities or business should be conducted outside of the bedroom space.
3. Create A Relaxing Pre-Bedtime Routine
Your body needs to transition from a day of activity to a relaxing mode. Allowing for the transition from wake to sleep can significantly impact your sleep patterns and quality. For this reason, we recommend adopting a relaxing pre-bedtime routine to help the body calm down.
Some of the best ways to cool off and prepare for sleep include taking a warm bath, reading a book, engaging in light relaxation exercises, or listening to music. You also want to avoid anything that might trigger increased stress levels and anxiety. Consider writing down your stressors if stressed out already.
4. Only Go to Bed When Tired And/Or Sleepy
The last thing you’d want is to toss and turn for hours simply because you aren’t sleepy at all. Make a habit of only going to bed when genuinely sleepy. If unable to find sleep 20 minutes after hitting the blankets, get off the bed, go to another room, then engage in relaxing activities. You can either read a book, listen to relaxing music, or drink warm milk to promote sleep.
5. Avoid Clock-Watching
Some of us have a habit of watching the clock, especially when we can’t find sleep. Although you might not know it, such only increases your stress levels, making it even harder to fall asleep. One way to avoid this is not to have a clock in the bedroom, or even better, have it face away from your bed.
You might also want to get out of bed and engage in activities that could help you sleep if still unable to sleep and only return to bed when sleepy.
6. Take Advantage of The Morning Sunshine
Letting the morning sunshine onto your face helps maintain a healthy circadian rhythm. The morning sunshine helps rest the sleep-wake cycle, making it easier to sleep well at night.