Sleep is vital for the optimal function of the body. It helps you rest, giving the body a chance to rebuild worn muscles. However, a bad night’s sleep can make you feel frustrated and annoyed at being unable to just stay in bed. Unfortunately, there is usually nothing to do in order to replace a night of poor sleep and that’s why avoiding one, to begin with, is the best approach. This is, however, easier said than done and that’s why it is important to know ways that can improve your sleep. To help you get a good night’s rest, let us look at several tips that can help improve your sleep.
Tweak Your Sleep Schedule
Do you find yourself going to bed at different times, perhaps due to the shows you watch or browsing social media? If that’s the case, then this is the first thing to address if you want to improve your sleep. The body has an internal biological clock that tells you when to sleep and when to wake up. If your sleeping schedule is continually disrupted, then the ability to have a good night’s sleep is disrupted as well.
During the initial days, you will want to force yourself into a strict schedule, as the body might take a while to adapt to the new routine. Once you are used to it, avoid breaking it and make it a habit even during the weekends and your days off.
Come Up With a Bed Time Ritual
Repeating the same tasks before you hit the hay can also help the body unwind and relax. It is likely that you already have a routine, but if your sleep has been deteriorating, perhaps it’s time to introduce new activities into the ritual. Some of the best ways to help the body unwind include taking a warm shower or bath every night, yoga or a few stretches, meditation, and reading a book. These help the body relax and release all the tension from the day.
However, ensure you avoid using electronics during this time as the blue light emitted by these devices is known to stimulate our brains, and as a result, staying awake for longer.
Improve the Sleeping Environment
You can never get adequate rest if your bedroom isn’t relaxing enough for you. This space needs to be the ideal spot for recharging the body and this often means ensuring it’s dark and quiet to help you sleep all night long. Earplugs and black-out curtains or blinds can also help ensure you are not disturbed as well as keeping the room at a comfortable temperature. Also, you can consider putting relaxing scents, like bergamot, lavender, chamomile, etc. According to research, these scents can alleviate insomnia and anxiety as well as give you an energy boost for the next day.
Another thing to consider is the reason why your sleep has deteriorated. Perhaps your mattress isn’t as comfortable as before. A comfortable and supportive mattress is vital in getting quality sleep. Read these Floyd Bed mattress reviews. If your mattress is over 8 years old, it is time to get another one.
Working out regularly has a wide array of benefits, both physical and mental. However, what most people do not know is that exercising improves sleep. According to a study on the effect of physical activity on sleep, 65% of the participants experienced an improvement in sleep quality.
Working out can also help alleviate mental health issues, reducing or eliminating the symptoms that could otherwise have an effect on the quality of your sleep.
Pay Attention to What You Eat
Most of us drink caffeine, and it is well established that it’s a stimulant. If you drink it at night, it’s likely to keep you up for hours, thus affecting your sleeping cycle. Nicotine is another substance that has a similar effect. While some drink alcohol before bed as it makes them drowsy, it will likely wake you up at night, thus affecting your sleep.
Also, you will want to avoid eating a heavy meal before going to bed, particularly anything too spicy, fatty or fried. These foods produce excess stomach acid which results in bloating and heartburns. They also take longer to digest, which can lead to stomach discomfort.
And there you have it, a few habits to implement with the aim of improving your sleep. If you adopt this regime but your sleep does not improve after a few weeks, you will want to consult your doctor. There might be an underlying condition that is interfering with your good night’s sleep and a doctor may help bring it to the surface.