About 70 million adults in the U.S. were reported to have a specific kind of sleeping disorder. This is considered an issue since sleep is vital for maintaining overall health. Getting sufficient sleep can help your body rest and heal by; strengthening your immune system, promoting productivity, managing your weight, making your heart robust and healthy, and dramatically reducing stress.
Having a comfortable mattress is one of the most effective ways to ensure that you sleep better at night. In case your mattress no longer feels as comfortable as it used to, then it might be time to get a mattress pad or mattress topper. The best cooling mattress pad will not only ensure your mattress feels cooler but also more comfortable, and this will, in turn, improve the quality of your sleep.
What Practices Will Help You Sleep Better
Being sleep-deprived makes it challenging to perform at your best during the day. This means that to be an overall healthy person, it is vital that you get quality sleep. All you will need to do is:
1. Have a Sleep Schedule
A consistent nightly routine is crucial for better sleep. A reliable sleep schedule routine should consist of; having a cup of non-caffeinated tea, washing your face, brushing your teeth, taking a shower, meditation, and reading a book before bed. Doing these practices habitually and at the same time will make your body interpret them as cues to getting ready for bed. To make this schedule more effective, you should go to bed and wake up at the same time, even on the weekends.
2. Invest in a Good Quality Mattress
When it comes to beds, we all have different preferences. Therefore, we can buy a bed that comes in any; style, size, and level of firmness, but having a comfortable mattress is the best way to ensure you sleep better. While some people prefer hard mattresses that offer back support, others prefer the ones that make them feel like they are floating on a cloud. Regardless of your preference, memory foam mattresses are an excellent recommendation.
3. Avoid Drinking Caffeine Too Late
A cup of tea or coffee in the morning is terrific since it enhances your focus and gives you energy. Taking it too late in the day can, however, cause persistent sleep problems. Caffeine is retained in your system for up to 8 hours, so consuming a cup of caffeinated tea or coffee between 4 pm – 7 pm means you won’t be able to fall asleep at a reasonable hour.
4. Limit Screen Time
Blue light from devices doesn’t help you fall asleep since the brain perceives light exposure as daytime. When this happens, your body will be incapable of producing melatonin, which makes your body feel worn out. Supplementing screen time for calming music at least an hour before bed will help you sleep with ease.
5. Get Enough Bright Light During the Day
Getting enough natural light during the day helps reassure your internal clock. If you work in an office, a desk by the window or walks during lunch breaks will get you all the natural light you need. Sunlight makes you more alert during the day, and this will allow you to sleep better at night.
6. Limit Your Alcohol Consumption
Since alcohol is a depressant, it can easily make you fall asleep while simultaneously lowering your sleep quality; therefore, drinking should be limited to special occasions only. REM sleep often acts on deep memories in our brain, which helps us maintain focus during the days. This kind of sleep reduces migraines and regulates your weight.
- Avoid Taking a Nap
Taking a nap during the day can be tempting, but in the long run, it disturbs your sleeping schedule by messing with your internal clock. Since your brain is wired to sleep at night and stay alert during the day, sticking to this routine will improve your sleep quality.
Meditation gives you a clear mind and promotes relaxation. Meditating before bed slows both your breathing and heart rate, which leaves you feeling tranquilized, thus facilitating a good night’s sleep.
9. Take Melatonin
When you suffer from a sleeping disorder, your brain doesn’t produce melatonin as correctly and often as it should. Oral melatonin supplements allow your body to feel exhausted, and this will help you sleep better.
10. Take Sleep Medication
If other holistic approaches don’t work for you, consider visiting your doctor. Prescribed sleeping medication will enable you to sleep when the methods aren’t working for you. The challenge with this practice would be avoiding dependency.
Final Take Away
A few changes to your sleeping habits can immensely improve the quality of your sleep. Making the right choices can ensure that you wake up every single day feeling well-rested.