We all know that a good night’s sleep is essential for keeping us happy, motivated, and energetic during the day. Anyone would agree that the quality of the night’s sleep reflects on the day we are going to have. Even though we all know how important and valuable a good sleeping regime is, we all struggle to fall asleep or have a good night’s sleep from time to time. Here we have soured five tips that can help you improve your sleep:
Schedule is everything
You have to create a sleeping schedule for yourself and then stick to it. This is one of the most important factors to getting in sync with your body’s natural sleep-wake cycle.
Set aside at least eight hours for sleep - recommended sleep time for adults is no shorter than seven hours. Pick a bedtime that feels comfortable for you (i.e. when you start to feel tired) and, if you are getting enough sleep, you should wake up without an alarm clock.
Also, try to minimize the difference in your sleeping habits during the weekends as it could make it more difficult to stick to your weekday schedule.
Create a calming environment
There are a few aspects to consider when it comes to creating a calming environment in your bedroom.
Firstly, it is important to keep the space clean and declutter anything that you have no use for in the bedroom. Clutter can cause distraction or even anxiety.
Secondly, having a neutral-colored bedroom can also help you rewind after a stressful day and fall asleep easier. Adding a set of curtains
to your sleeping area adds intimacy, softer lighting, and creates a calmer atmosphere as well. In addition, keeping your room cool and letting in some fresh air before you go to sleep can be beneficial too.
Lastly and most importantly, we require quietness for falling asleep and sleeping well during the night. So, eliminating any excessive sounds before bedtime or using earplugs if you are extra sensitive to sounds can be a helpful way to keep a quiet environment.
Avoid screens before sleep
It is recommended that you stay away from any device that emits blue light at least one to two hours before sleep. These are devices such as your phone, tablet, computer, or TV. If cannot cut all of these devices altogether, try minimizing their negative impact by using smaller screens or turning down the brightness. As a form of relaxation, try listening to music, podcasts, or audiobooks.
Exercise and physical activity
Regular physical activity can help with your quality of sleep too. Actually, the more you exercise, the more sleep benefits you will see. However, don’t try to overdo it - even a ten-minute walk can help. Also, be patient when it comes to seeing the effects - it’s important to be consistent with your physical activity and it can take several months to see any difference in your sleep quality. However, avoid doing any difficult workouts or physical activity too close to bedtime, leave at least three hours before bedtime after your workout.
Choose the bedding that’s best for you
High-quality bedding is fundamental to having a good night’s sleep. Whether you prefer your mattress to be soft or firm, it can be one of the main factors when it comes to the quality of your sleep. As important are the sheets that you use - the best recommendation is to use sheets that are made from natural materials, such as linen or cotton. In addition to being made from a sustainable natural material, linen sheets
are also very breathable and have thermoregulatory properties which help keep the perfect temperature while you sleep.
Let’s celebrate World Sleep Day by improving our sleep - it’s one of the best things we can do for yourselves without any costs!