How To Improve Your Sleep Quality
It’s a well-established fact that sleep is one of the most essential activities in a person’s physical and mental health. Despite this, it’s interesting to note that more than 50% of adults worldwide report getting less sleep than they know they need on an average night. And since they are regularly deprived of sleep, they end up being notably sleepy during the daytime, and this affects productivity at school and work.
There are many reasons a person might not be able to get enough sleep. According to experts, there are also concrete steps that a person can take that will promote more restful sleep. It’s one thing to get enough sleep, and it’s another thing to get quality sleep. In this post, we’ll talk about how to improve your sleep quality.
Creating A Sleep-Inducing Bedroom
Both the Centers for Disease Control and Prevention (CDC) and the American Academy of Family Physicians (AAFP) point to a few fundamental tips for getting quality sleep.
One of the first things they recommend is creating a sleep-inducing bedroom. If you want to get better sleep at night, it’s essential that you make your bedroom look and feel more like a place of relaxation and sleep.
This tip may seem obvious, but it’s overlooked a lot of times. Many people who have sleep problems have difficulty sleeping not because of a health condition but because their room, which is supposed to be for relaxation, is not arranged or designed to help them relax.
For instance, if your bedroom is also your entertainment room where you play video games or watch movies at night, then you’re definitely not going to fall asleep quickly and easily.
That said, you need to find ways to make your room more conducive for sleep. Choose quality bedding and use high-performance mattresses and pillows.
Get rid of light disruption. Turn on the monitor an hour before you decide to go to sleep. Look for activities that will cultivate peace and quiet, such as using earplugs or getting help from white noise machines.
It’s also important that you learn how to optimize your sleep schedule. This may seem simple, but it’s an effective step toward getting better sleep at night.
Start by setting a fixed time for you to wake up each morning. It’s impossible for your body to get used to a healthy sleep routine if you always wake up at different times. Choose a wake-up time and stick with it. Do this even on weekends.
Keep in mind not to make big changes instantly. When there’s a need to change your sleep schedule, make changes little by little. This will help your body adjust to the changes so that you will find the new schedule more sustainable. There’s actually a particular sleep supplement that will help you adjust to a new sleep schedule with ease. Click here to find out more.
Having A Pre-Bed Routine
Most people who have difficulty sleeping at night think that their problem starts the moment they lie down in bed. The truth is that there are several pre-bed factors that play a crucial role in preparing for falling asleep effortlessly.
Insomnia is a serious problem faced by many people, and believe it or not, one of the major contributors to this condition is a poor pre-bed routine. It may take time before you can adjust to a new routine, but if you can change pre-bed habits, you will experience a significant improvement in the quality of your sleep.
The key is to create a routine that’s as consistent as possible. This routine should be one that you follow each night, and as you do, it will help reinforce healthy habits that will assist the mind and body to enter a state of relaxation as bedtime approaches. What activities should you incorporate into this routine?
First off, you need to wind down for at least thirty minutes before bedtime. It will be much easier for you to doze off if your body is relaxed. This means doing relaxing activities, such as reading, listening to relaxing music, or even doing low-impact stretches and exercises.
In the same manner, you’d also want to start lowering the lights around this time. Keeping the brightness low will help your body transition to bedtime. Low light also helps promote the body’s production of the sleep hormone, melatonin.
Most importantly, you need to disconnect from electronic devices, such as your laptop, tablet, and cell phone. Staring at the screen of any digital device before going to bed can keep your brain active and make it challenging for you to relax and fall asleep.
he light emitted by gadgets also suppresses the production of melatonin, so as much as possible, put your electronic gadgets away thirty minutes or more before bedtime.
Fostering Sleep Habits During The Day
Promoting sleep doesn’t only happen at night. It’s an all-day activity. And the good news is there are a handsful of things you can do during the daytime to help prepare your body for better sleep at night. Many of these activities are simple, such as taking in as much sunlight first thing in the morning as soon as you wake up.
Light exposure is what regulates our internal clocks. When you go outside or simply open your windows to allow natural light to come in, you’re already helping your circadian rhythm normalize.
Finding time to exercise is also a great way to promote quality sleep. Finding time to move during the day, particularly through exercise, can help initiate changes in energy use and body temperature. This can promote better sleep. Keep in mind not to perform any high-intensity exercises very close to bedtime as it will affect your body’s ability to settle down.
It’s also important to limit your caffeine intake during the day. I know how important the jolt of energy caffeine brings, especially when you have a lot of deadlines at work.
However, drinking too much caffeine during the day is one of the reasons people have a hard time falling asleep at night. The same is true with alcohol. While alcohol can help you relax, drinking too much can also affect the brain and reduce sleep quality.
If you still find it difficult to sleep even after doing these things during the day, I recommend that you also try taking supplements that help boost sleep. These products usually contain melatonin and can help reduce stress and restlessness. You can go to this page for more info.
Additional Tips To Fall Asleep Faster
Aside from the one’s I’ve already discussed, there are other things you can do to help you sleep at night, as well as help you get back to sleep in case you find yourself waking up in the middle of the night. One of these is doing relaxation techniques.
The aim is not to focus on trying to fall asleep but simply trying to calm your mind. You can do this with the help of controlled breathing, progressive muscle relaxation, and mindful meditation. These are relaxation methods that can help lull you to sleep. Green Roads 2020 Review
You also want to avoid stewing in bed, thinking about the fact that you can’t sleep. Doing this will only make you more frustrated by not being able to sleep, and this will keep your mind busy. If you’ve spent 20 minutes in bed and still couldn’t fall asleep, try getting up and doing something that will relax you, such as reading a book or listening to soft music.
Sleeping problems can sometimes be complex, and not all methods that work for others will work for you. Try something else if one method doesn’t work. Consider different approaches and observe which one works well for you. Just keep in mind that results don’t happen very quickly at times, so don’t get frustrated when nothing seems to work at first.
It also helps to keep a sleep journal. Keep track of how well you are sleeping and list down all possible factors that are either helping or hurting the quality of your sleep. If you’re trying out a new routine or schedule, having a sleep diary will help you document how well a particular method is working.
Finally, if you’ve tried everything and nothing seems to be working, it’s best that you talk with a doctor. No one is in a better position to offer advice that will help you get better sleep than your doctor.
Sleep is a gift that’s often taken for granted by many people. It is the best time for the mind and body to heal and to be refreshed. Unfortunately, not all people can get the quality of sleep that they need each night.
If you’re having difficulty sleeping at night and are wondering how to improve your sleep quality, try some methods we’ve discussed in this post so far. Again, some of them may work for you while others may not.
Try different approaches and methods to find out which one’s help. I highly recommend taking sleep supplements, such as the Sweet Sleep formula by Green Roads. I’ve personally used such products, and the combination of CBD and melatonin really works wonders. Get your hands on one by visiting this page right here. I can guarantee that you’ll have better-quality sleep afterward!