Are you struggling to get any meaningful sleep? This is an issue that's shared by many people. What's worse is that it's a recurring problem for which many can't seem to find a solution.
It's worth noting that a poor sleep routine can have a massive impact on one's physical and mental health. Also, since your body doesn't get enough rest, your productivity will probably increase by a significant margin.
The good thing, however, is that issues related to sleep are treatable. All you need to do is change your habits, eat well, keep fit, and create a conducive bedroom environment.
So, how can you ensure that you sleep well for the recommended eight hours every day? This article discusses a few tips to help you with that. Read on to learn more.
1) Invest in quality bedding
One reason you're struggling to sleep well might be the quality of your mattress and pillows. Unfortunately, many people ignore this fact and, instead, opt for sleeping pills to push them through the night. Doing this will only offer a temporary solution, but then again, you're likely to wake up filling pain in your neck and the lower back.
So, one way of ensuring that you enjoy your sleep and do so without any distractions is to invest in quality bedding materials. There are several factors that you might want to consider when looking for mattresses in Australia. For one, it should be dense enough to support your weight throughout the night. The structure should also be firm but with enough softness to offer comfort to your body. (1)
2) Have a fixed routine
Your mind is designed to follow a routine which, when broken, might lead you to struggle in getting any form of rest at night. It's recommended that you sleep and wake up at the same time every day. For instance, if you sleep at 10 pm, make sure you get out of bed after eight hours of rest and make this your daily routine. Once you get into this consistency, your internal clock will be programmed to follow it throughout. In fact, you won't have to set the alarm for you to wake up because everything will just flow automatically. (2)
Many people tend to go against their daily plans on weekends or over the holidays when they are free the following day. It's not uncommon to find people spending most of their Friday and Saturday nights awake. It might not seem like a big deal, but this can disrupt your internal clock. Therefore, be sure to always stick to your regular cycle.
3) Create a conducive environment
Another way of enhancing your sleep quality is by ensuring that your bedroom is favorable for sleeping. A conducive bedroom comprises a good lighting system, organized furniture, and excellent temperature levels. With a space that meets all these demands, you can always enjoy a long night's sleep. Remember, this is where you spend at least a third of your day. Therefore, it makes sense to put a lot of effort into keeping it as clean and comfortable as possible.
That said, how will you achieve this objective? First, you'll need to arrange the furniture in your room. Of course, it doesn't seem like a big deal, but it has a considerable impact on the quality of sleep you're likely to get.
For one, putting your bed in a position where you can easily view the rest of the room gives you peace of mind. This way, you'll be able to fall asleep quickly because your mind will be programmed to believe that you are in an advantageous position and will lower its guard.
The room temperature is another essential factor that needs attention. The recommended temperature level that your room should have is about 21°C, which is equivalent to 70°F.
If you're in places that experience extreme weather conditions, you might want to invest in an HVAC system. It will be able to maintain the temperature around that level throughout the night.
Are there any direct light sources facing your room? If there are any, you should and get rid of that light either by using a thick curtain or readjusting the position of the light source.
Either way, make sure your bedroom is free from external light sources because these can easily distract whoever is sleeping in the room. While at it, also try as much as possible to make your space sound-proof or move it to a location far from the living room.
4) Adapt a pre-sleeping routine
No matter how hard you try, sometimes it can be very difficult to fall asleep. How many times have you fell asleep on your couch only to remain wide awake when you get to your bed. If you find yourself in such a situation, you can start a soothing pre-sleep routine that will relax your mind.
However, as a rule of thumb, choose something that seems ‘boring' or a task that doesn't keep you active. For instance, watching a movie will keep you hooked, which may make it even more difficult for you to find that elusive sleep.
So, what are some of the things you should try? Well, you can listen to soothing music or read a novel. These tasks will relax your mind and make it easier for you to fall asleep.
Sleeping well at night is the first step towards increasing your daily productivity and having a positive health change. Many people know this, but they find it challenging to reach their objectives because they can't fall asleep quickly.
Well, one of the things you might want to consider if you're also struggling with the same is the state of your bedroom. Is it clean, well-arranged, and generally conducive?
While at it, invest in quality bedding materials to avoid any physical injuries when sleeping. A good mattress and pillow can improve your comfort, which is essential for anyone looking to enjoy a good night's sleep. Also, adopt a sleeping routine and stick to it every day.
- “20 Tips For Better Sleep”, Source: https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-tips
- “Sleep Tips: 6 Steps To Better Sleep”, Source: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
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