Are you tired during the day? Do you feel worn out by the slightest thing? Chances are you’re not getting enough sleep. Or you’re not getting enough quality sleep. How can we go about improving our sleep? Just making a few changes can impact how well we sleep leaving us full of energy throughout the day.
Buy a Better Mattress
The first change that you should consider is buying a new mattress. Do you find that you sleep better when you are away in a hotel? This could have something to do with the quality of the bed. You should change your mattress every 8 years but not many of us actually do. If you toss and turn at night your mattress could be at fault. Check out some of the new model mattresses on the market. Mattresses like this have will improve the quality of your sleep in more ways than you might consider. This mattress certainly goes some way to making you sleep better due to its comfort.
One of the easy ways we can improve our sleep is by improving our bedroom. Your bedroom should be cool. Many people sleep in a bedroom that is too hot. Your bedroom needs to be around 65 degrees Fahrenheit and has sufficient ventilation. Your room should be quiet. If you can avoid sleeping with the windows open this will eliminate a lot of noise. If it’s hard to get rid of the traffic or other noise, try some earplugs. The room should also be dark. Try to minimise external lights or lights from clocks in your bedroom. Again, an eye mask or sleep mask might help. Another thing you should do in your bedroom is clear out any clutter and distractions.
You should always keep to a sleep routine that works for you and your lifestyle. This means that you go to bed at the same time each night and you wake up at the same time each morning. This includes weekends. Never have a lie-in. This will disrupt your sleep schedule and leave you feeling out of sorts. If you feel tired whilst on the sleep schedule, then start going to bed earlier. Once you have your schedule sorted out your body will get the amount of sleep it needs.
Light plays a big part in your sleep patterns. Not only should you sleep in darkness, but you should have light during the day. Natural sunlight not only improves your daytime energy and feelings but also your night-time sleep. Two hours of bright light exposure can increase your sleep by up to two hours. This is because your body has a natural clock known as your circadian rhythm. Therefore, try and either go out in the sunshine every day or buy a bright light device or lightbulb.
Learn How to Get Back to Sleep
One of the problems of bad sleep is that you can fall asleep but you wake up during the night. You are then unable to get back to sleep. You need to learn how to get back to sleep. One of the main things you should do is not to worry about going back to sleep because this stress will only make you stay awake. Practice breathing exercises or relaxation techniques. Don’t worry about falling asleep, think about relaxation.
Exercise is a simple way to improve the quality of your sleep. Not only will it help you fall asleep easier, but it will also improve the quality of your sleep. Do not exercise too late during the day. You need to wind down before going to bed.
Having a nap during the day is not a good idea as it disrupts your night-time sleep. Sometimes you’ll have an afternoon nap and you won’t be tired enough to fall asleep when you go to bed. If you really can’t manage without a nap, make sure you don’t sleep more than 20 minutes. This is the perfect power nap.
If you really struggle with sleeping and you know you don’t have a sleep disorder, then a supplement may help. Melatonin is a supplement that tells the brain when it’s time to relax. Melatonin is popular as a sleep aid and is also useful when travelling through different time zones. Other supplements they can help you relax include valerian root, ginkgo biloba, magnesium, and lavender. Ensure you only try one supplement at a time.