Have you been struggling to sleep or experiencing sleep disruptions? Lack of sleep can significantly impact your health and overall well-being. This is one of the reasons why most people will be easily irritable and gloomy, especially if they hardly got any sleep the previous night. Luckily, several simple solutions can help improve your sleep quality. Here are 7 tips for a good night’s sleep.
Create A Bedtime Routine
A bedtime routine helps prepare the body for sleep, hence crucial for anyone struggling with lack of sleep. A bedtime routine also allows for a regular circadian rhythm, making it easier for our minds and body to get ready for a good night’s sleep. The routine can be anything from dimming the lights, having a warm shower, turning off electronic devices, and even listening to relaxing music as you prepare to go to bed.
Wind Down First
In the fast-paced world, it is easy for one to be overwhelmed with work and responsibilities, forgetting all about their well-being. Bringing the full weight of the day’s events to the bedroom will only make sleep elusive. The mind will still be on overdrive, trying to find solutions for problems you probably didn’t solve, etc.. Bringing such pressures of life to bed won’t do you any good, a reason sleep experts recommend taking a few minutes of your time to wind down and relax. Engaging in activities that help the mind and body calm down, such as taking a bath immediately after work, doing some light yoga, or even reading a book, can help. A sleep diary might also be handy if soaked in thought hours after getting home.
Use Light To Your Advantage
Natural light has a significant impact on your sleep health, especially the circadian rhythm. The morning sunshine, for example, triggers an increased production of cortisol to promote wakefulness and also inhibits the production of melatonin. At nightfall, the low light levels induce increased melatonin production, the hormone responsible for promoting sleep. That said, it would be advisable to take advantage of natural light by exposing your face to bright lights in the morning or during the day, then limiting exposure to the same at night. This also means avoiding electronic devices that produce blue light.
Limit Use Of Electronic Devices And Screens Towards Bedtime
Smartphones, laptops, and TVs produce blue light, affecting the body’s ability to produce melatonin at night. Limiting the use of these devices to daytime alone and turning them off a few hours before bedtime can help improve your sleep and sleep cycle.
Use Your Bed For Sleep And Sex Only
Using the bed as your entertainment ‘couch’ or work area can have a serious impact on sleep. This is because the brain will always translate time in the bedroom with increased activity and stress, making it hard to slide to sleep. For this reason, you might want to preserve your bedroom for intimacy and sleep.
Make Sure The Bedroom Environment Is Sleep-Friendly
All the above measures will be in vain if the bedroom environment is unconducive for sleep. The bedroom is the one area you really need to focus on to ensure it is as comfortable as possible and sleep-friendly. Your mattress should be replaced every 8-10 years, read these reviews for 2023 Sealy Mattresses. The ideal sleep environment should be comfortable, tidy, quiet, dark, and free of distractions. According to experts, the bedroom temperature needs to be at least 5 degrees lower than room temperature, thus between 18 and 24℃. Consider investing in a white noise machine if your neighborhood is noisy to allow for peaceful sleep.
Abide By The 20-Minute Rule
The 20-minute rule comes into force if you have been trying to sleep but cannot find any. The rule here is to get out of bed and the room, engage in relaxing activities to distract the brain, then only head back to bed when sleepy. Clock-watching will only amplify your stress levels, making it harder to fall asleep.