4 Tips to Improve Sleep Quality
4 Tips to Improve Sleep Quality (Besides using a Magic Weighted Blanket)
Getting a good night’s sleep is one of the sure ways to stay alert, productive and fresh during the day. A lot of people live a very hectic lifestyle, packed with multiple obligations and stress, so it’s understandable that many of them turn to sleeping pills in order to drift off. But, even though helpful, sleeping medications aren’t a long-term solution and thus, should be used sparingly and with caution. Having proper rest is extremely important if you’re doing a job that requires a great level of concentration, so if you’re struggling to sleep, here are some tips that will help you improve the quality of your sleep and wake up rested:
1. Follow your body’s natural sleep-wake cycle
This is the best method to ensure sleep quality. Going to bed and waking up at approximately the same time will keep you rested, but the key is to go to bed when you naturally feel tired and to try waking up without the alarm. It might take some practice, but once you get used to this method, you won’t have any issues with tossing and turning in the night and snoozing your alarm in the morning. Additionally, avoiding naps during the day will help you fall asleep with ease, and if you must take a nap, make sure to sleep only for 15-20 minutes at best, so you won’t have issues with sleeping in the night.
2. Get active during the day
Working out has multiple benefits on your mental and physical health, including helping with regulating your sleep cycles. Working out regularly can help you reduce symptoms of insomnia and depression, so if possible, try to incorporate some exercise to your routine. Whether you prefer running, lifting weights or yoga, it’s necessary to find the schedule and stick to it. In case you can’t commit to exercising, then try to walk at least 10 minutes a day, as it will help you get in shape and improve your sleep quality. Also, keep in mind that it might take you some time to build a long-lasting exercise habit, so be persistent and don’t give up after a week or two.
3. Make sure to purchase a quality bed and mattress
Having a quality bed and mattress is crucial for sleeping, especially if you already suffer from sleeping difficulties and spinal issues. Hence, getting a comfortable bed and finding a mattress with the right levels of firmness will be of great help. In case you don’t know how to pick the best mattress, then it’s best to use MySleepBot that will review the mattresses for you and help you make the right choice. Choosing the appropriate bed and mattress will ensure you the peaceful sleep without waking up in stiffness and pain, which are the main reasons why people usually can’t get proper rest. Therefore, be sure to check out various types of mattresses and pillows before settling for those that work for you the best.
4. Try to relax before going to bed
Eating before bedtime will make you bloated, so it’s recommended to have dinner at least two hours before going to sleep. Additionally, drinking too much water will cause you to wake up and go to the bathroom, so if you feel thirsty, try drinking in moderation, instead of a whole glass of water. Avoiding alcohol is also advisable since waking up hungover isn’t a good recipe to start your day. And if possible, try to stay away from using display devices, because they emit the blue light which can negatively disrupt your sleep. Instead, try reading a book, or meditating, since that will help you get relaxed and fall asleep much more easily. Relaxation and peace should be your priority, not falling asleep, because thinking about sleeping will only make you more anxious and agitated.
Getting your sleep in order should be your top priority because not sleeping properly can have serious consequences on the rest of your life. Falling asleep and waking up at the same time will provide you with a routine, and your body will naturally adjust so you won’t have to worry about it anymore. Always make sure you feel tucked and comfortable, and if possible, avoid distractions so you will feel calm and peaceful, which will help you fall asleep with no trouble.