9 Simple Tips to Improve the Quality of Your Sleep

tips to improve sleep quality

tips to improve sleep quality

Does sleep affect your life?

If the answer is yes – it has a crucial impact on both mental and physical health, everyday activities, and communication.

Nowadays people deal with an overwhelming amount of pressure on a regular basis.

At Sleep Healthy Energy, we know that sufficient and satisfactory sleep is required to reduce stress and negative emotions from daily routines. Decent rest at night helps you both recover and boosts your mood. The better your sleep is, the greater the effects on your overall welfare are. Sleepless nights contribute to tension, anxiety, and worries.

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In other words, scarce sleep is no good for you and it’s trouble to cope with.

So, let’s have a look at some helpful suggestions on how to make bedtime complete and always pleasant.

1. Follow a Sleeping Routine

Inconsistent falling asleep and waking up at mornings messes with your circadian rhythm. This is an internal clock, which if out of whack, increases the risk of diseases and worsens your emotional state.

To set a sleeping schedule might look difficult or tedious but if you learn to go to bed and wake up at the same hours every day, your body will stick to a proper and healthy activity rhythm.

Consistency has a positive effect on your sleep. A steady routine makes sleep tight and calm each and every night.

2. Equip a Sleep-friendly Bedroom

To make your bedroom a place for a good rest, keep the temperature between 18C and 24C. Everyone loves it when it’s warm and snuggly but a cooler room stands for good sleep.

Also, have you heard of plants beneficial to sleep?

There are different species that provoke a good night’s rest. So, you might want to go and buy some. Not only will greenery freshen your bedroom, but will help you sleep like a baby.

3. Reduce Light

We fall asleep thanks to the hormone melatonin, which our bodies produce when it’s dark. It regulates the internal clock and gives us the signal to fall asleep. Thus, you need darkness in the room before bedtime.

A good tip is to use thick noise-canceling curtains and turn off your lamps at least 30 minutes prior to going to bed. This way you will stop light from blocking melatonin production and thus disturbing your rest.

You should also switch off electronic devices one hour before going to bed to avoid blue light emission which bothers good rest, too. As an example, teens are common to experience problems with bedtime due to overspending time on the computer or in front of the TV.

4. Keep the Right Diet

Well, a known fact is that healthy food leads to healthy sleep. What exactly can one eat to improve sleep?

Choose fruits and vegetables, dairy, fish, whole grains, and low-fat proteins as the main foods in your menu. Avoid a diet low on fiber and rich in saturated fats. It lowers the amount of deep slow-wave sleep.

As a general rule of thumb, you shouldn’t drink coffee or alcohol before falling asleep. Caffeine causes insomnia and makes you nervous. Not for Italians, at least. Alcohol disturbs good sleep and might cause apnea which makes rest difficult, too.

Leave food aside at least one or two hours before going to bed.

If your stomach is busy while your body is supposed to rest, you are likely to experience irritation, discomfort, or frustration than satisfying sleep.

5. Exercise on a Regular Basis

If you exercise daily, you will speed up your metabolism and production of hormones like those aiding sleep. According to experts, just three cardio exercises you can do at home prior to bedtime and help the body and mind relax.

Keep in mind that, sports right before going to bed could have the complete opposite effect. Therefore, leaving plenty of time to unwind between exercise and sleep is essential.

6. Get a Comfortable Bed

Healthy sleeping requires a comfortable body posture.

So, choose the right pillow!

A pillow too soft or too hard can be equally disturbing for different people. Depending on the prevalent sleeping position you have, you might need a different type of pillow. If you sleep on the side, like most people, you should have a pillow that supports your head, neck, and shoulder.

The matress or the bed, in general, should be also specific to you and your preferences.

According to Jonathan Prichard, CEO and leading expert for custom products at US manufacturer Mattress Insider, to choose the right one, you will have to get additional information and discuss your particular needs with a shop consultant.

7. Take a Warm Bath

Taking a warm bath or shower interferes with the temperature required for healthy sleep. Bathing with warm water before bedtime could help decreasing body temperature. As a result, the body is relaxed, falling asleep is easier, and the quality of rest raises.

8. Enjoy Peaceful Music

The right genre makes you carefree and helps you fall asleep in a natural way.

There is a great number of online music platforms, which help you to find and personalize your own playlist for free and it doesn`t take much time or effort. You are provided with the awesome opportunity to choose between the comforting sounds of raindrops, thunderstorms, ocean waves, and more.

9. Avoid Longlasting Naps

Despite the fact that most of us love the middle of the day naps, these will not work out well for sleep at night. You need to exhaust your brain. Otherwise, falling asleep could be an unbearable challenge because you have plenty of energy left.

Final Remarks

All these simple tips learn you how to fall asleep fast and easily and to stop tossing and turning in bed during nighttime. It’s how you get sufficient and complete sleep that has positive effects on your physical and mental health.

On that note, sometimes, you can’t control what’s keeping you up at night. Seek help from your health-care provider if you’re experiencing persistent sleepless nights and certain symptoms, such as loud snoring and pauses in breathing during sleep. These can be symptoms of sleep apnea, a serious sleep disorder wherein the patient experiences apnea (or pauses in breathing) episodes five to 100 times an hour during sleep.

Aside from making healthy lifestyle choices, continuous positive airway pressure (CPAP) therapy is the most prescribed treatment for sleep apnea. It involves the use of a sleep aid device such as CPAP machines to prevent apnea episodes and help the patient get quality sleep.

If you suspect that you have sleep apnea or other sleep disorders, consult your doctor immediately. Sleep is essential to your well-being, and anything, especially a sleep disorder, that gets in the way of your sleep should be treated seriously.

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