You’re exhausted. You’ve been running on fumes for weeks, and you’re starting to see the effects. You’re grumpy, you’re tired, and you can’t focus. It’s time to make some changes, and that includes your sleep habits.
Poor sleep can lead to all sorts of problems, including weight gain, hormonal imbalances, and a weakened immune system. Not to mention the fact that you’re just not going to be as effective when you’re feeling run down.
Luckily, getting better quality sleep is easier than you might think. In this article, we’ll share some tips to help you get more shut-eye and feel better as a result.
Turn Off Technology and Power Down
It’s tempting to scroll through social media or watch one more episode on Netflix before bed, but these activities can actually disrupt your sleep. The blue light from technology screens can suppress the production of melatonin, a hormone that helps you fall and stay asleep.
Powering down electronics an hour before bed will help prepare your body for sleep. Additionally, keep your bedroom cool, dark and quiet to create an optimal sleep environment.
Create an Ideal Sleep Environment
There are a few things you can do to create an ideal sleep environment. First, make sure your sleeping area is dark. If there is any light leaking in, invest in some blackout curtains. Second, reduce noise levels by using earplugs or silencing your phone. And finally, keep the temperature cool – between 22 and 25 degrees Celsius is ideal.
Structure Your Day for Better Sleep
When it comes to getting a good night’s sleep, you need to start planning your day the right way. That means being mindful of the activities you do and the things you put into your body.
Here are a few tips to help you get into a sleep routine:
1. Avoid caffeine and alcohol before bed. Caffeine can keep you up at night, while alcohol can disrupt your sleep cycle.
2. Establish a regular bedtime and stick to it as much as possible. This will help your body get into a routine and make it easier for you to fall asleep.
3. Avoid working or using electronics in bed. The blue light from screens can keep you awake, so try to avoid using them before bedtime.
4. Get up and move around every few hours. If you’re sitting or lying down for too long, your body will start to feel sluggish and it will be harder for you to fall asleep.
5. Create a relaxing bedtime routine that includes winding down for 30 minutes before sleep. This could involve reading, meditating or aromatherapy.
Develop a Sleep Routine and Stick to It
Creating a sleep routine can go a long way to helping you rest easy. After going through your evening routine, pick a set time when you are ready to call it a night and stick with it. People often work best with routines so having a consistent shutdown time for the day can really improve your sleep quality. Doing the same thing every night will help your body and brain recognize it is time to wind down and relax.
Making an effort to get ready for bed in the same way at the same time every night sends a signal to your body that it’s time for sleep. Experiment different activities like reading, writing, journaling, stretching, yoga or guided meditation before bed as part of your sleep routine. This might also be something you want to try on weekends when your schedule is more relaxed. Whatever works best for you – this is one of the most important steps you should take in order to get better quality sleep.
Exercise for Better Quality Rest
Another great way to get better quality sleep is to move your body. Regular exercise helps improve sleep quality and can help reduce stress and anxiety, which often keep us from drifting off at night.
That doesn’t mean you have to hit the gym hard every single day, though. Even light movement like going for a walk has great benefits for better sleep. Yoga is another great option as it focuses on deep breathing, mindfulness and relaxation of the body that can send us into a peaceful slumber.
Make sure not to exercise too close to bedtime though, as this can do more harm than good. Aim for at least 2-3 hours before you plan to go to bed so that your body has time to slow down and transition into rest mode before you’re ready to catch some zzzz’s.
Nourish Your Body with the Right Foods
Now that you’ve dealt with your sleeping environment and habits, it’s time to look at the food you eat. What we put in our bodies can have a huge impact on how well we are able to sleep. Specifically, eating the right foods can be the missing link to getting better quality sleep.
Start by increasing your intake of complex carbohydrates like whole grains and fruits, as these provide lots of energy for the body and brain. Aim for more meals with protein-rich foods like eggs and fish, because these promote serotonin production which helps regulate sleep patterns. It’s also important to get enough calcium, magnesium, and other minerals as these help you relax. Adding green leafy veggies and nuts are a good place to start.
It is also important to watch what you consume before bedtime, as some things can affect your quality of sleep. Try avoiding caffeine at least six hours before bedtime or alcohol three hours or more before bed. Eating a heavy dinner late at night or snacking on sugary treats will disrupt your digestive system and cause restlessness throughout the night. So focus on eating lighter dinner options that aid in digestion rather than impairing it so you can drift off into deep slumber land bliss!
Choose A Comfortable Mattress and Pillow
You sleep for about 8 hours each night, that’s a third of your day! So why not invest in a quality mattress and pillow. Not only will it help you get the best sleep possible, but it will also ensure that you’re sleeping more comfortably.
When looking for a mattress, look for one with breathable materials such as latex or memory foam, as this will ensure maximum comfort. A pillow should have enough support to keep your neck and head in the proper alignment for your specific sleeping position.
A good rule of thumb is to purchase a mattress and pillow set that is designed with your specific sleep needs in mind. That way, when you lay down in bed each night you’ll be sure to drift off into a deep and restorative sleep quickly!
Mind the Direction of Your Bed
When arranging your bedroom, it pays to mind the direction of your bed – this can actually have an effect on the quality of sleep that you get.
Feng Shui experts believe that the direction your bed is pointed in affects our sleep and overall energy levels. Traditionally, beds are recommended to be placed in a way that has its headboard pushed up against a wall and facing away from the door. Placing the bed in such a way can help protect your energy from any disturbances or interruptions from the outside world.
Also, make sure that your feet don’t point directly towards the door! This causes you to be more easily disturbed as you are more likely to wake up when someone else enters or leaves the room. For good energy flow, leave a small gap between both ends of the bed so that it is not too close to any walls.
To sum up, here are some top tips for getting better quality sleep:
1. Establish a regular sleep schedule and stick to it as much as possible.
2. Avoid caffeine and alcohol before bed.
3. Avoid working or using electronic devices in bed.
4. Make sure your sleeping environment is dark, quiet, and cool.
5. Get up and move around every few hours to keep your body active.
6. Practice some relaxation techniques before bed.
7. Seek help if you are struggling to sleep.