Every night, we need at least six hours of shut-eye to be alert and productive the next day. Some of us are not that lucky to have a carefree night. What are some tips that you can use to help you achieve a good night’s sleep? Let’s take a look.
1. Invest in your bed
There are several reasons why sleep hygiene is so important for your health. One of the main reasons is that a good night’s sleep leads to better functioning the next day. The lack of a good night’s sleep can also lead to a higher risk for various conditions, including high blood pressure and obesity. High-quality mattresses can be a game-changer in your life and can help improve your sleep. Here are some tips to help you get a better night’s rest. A mattress alone can improve your sleep. However, high-quality bedding is also an important factor in obtaining better sleep.
For instance, with sheets, it’s important to make sure that they are made out of breathable materials like cotton or silk so that they don’t trap heat and cause you to sweat excessively or become too cold. To help you maintain the temperature balance, it’s also recommended that you layer up with both warm and cool clothes before getting into bed.
In terms of temperature, it’s best to aim for somewhere between 16 and 20 Celsius (61 to 68 Fahrenheit). It may take some trial and error to find the specific temperature that is best for you. If you feel cold at night, try using an electric blanket or heated mattress pad. Conversely, if your room is too warm, turn on a fan or open a window and use an extra blanket.
2. Exercise more
Regular exercise will not only keep your body healthy, but it will also improve your sleep. If you feel uncomfortable going to bed at a certain time, then try doing some stretches or taking a walk before bedtime. Exercise can even help with chronic insomnia.
3. Cover your eyes
If you wake up feeling tired, dark circles under your eyes, swollen-looking eyes, or because you are constantly fighting off infections, it could be time for you to consider looking at your sleeping habits. One way to improve the quality of your sleep is to cover your eyes with a cool damp cloth before bedtime. This helps promote the production of melatonin, a hormone that helps you fall asleep. There are also some other simple steps you can take that will help you sleep better tonight.
4. Use high-quality blinds
One of the most important things you can do to improve your sleep is to get high-quality blinds that keep the light out of your room. Other suggestions for improving your sleep that I’ve found helpful are making sure my bedroom temperature is cool enough, drinking that right before bed, staying away from any electronics before bed, and reading instead of watching TV.
5. Adjust your sleeping schedule and habits
The most simple way to start improving your sleep is by getting into the habit of going to bed and waking up at about the same time each night. This gives your body a pattern that it can follow, which will make it easier to get tired at the right times. It is also important to avoid caffeine, alcohol, and cigarettes close to your bedtime because they can all hinder the ability for you to achieve a good night’s sleep.
After dinner, try having a hot bath or shower and then reading something relaxing until you feel tired before going to bed. If you have a pet that keeps you up at night, keep them out of your bedroom. Make sure to remove any distractions from your room that might keep you up such as TV or electronic devices.
If possible, take a nap during the day if you are feeling particularly fatigued. Keep it under 30 minutes though because any longer can interfere with your nighttime sleep schedule.
If you have trouble falling asleep, try closing your eyes and deep breathing for about 10 minutes. If you are still having trouble sleeping once you have closed your eyes, it is best to get up and do something that relaxes you until you feel tired again. If all else fails or if sleep deprivation becomes overwhelming, scheduling an appointment with a doctor or specialist might be necessary.
I hope these simple tips will give you a better chance of falling asleep at night and getting the most restful sleep possible. Taking care of your mental health is very important so don’t be afraid to make a doctor’s appointment if necessary. Remember, take care of yourself above all else!