Getting quality sleep is essential for our overall well-being.
Unfortunately, a lot of people in today’s society struggle with falling and staying asleep for one reason or another. Luckily, there are several practical things you can do to improve sleep quality.
Here are a few tips to get you started:
Nap the Right Way
Naps are great. They can help restore alertness, which in turn increases productivity. But when done incorrectly, they can affect your sleep schedule.
First off, the right time to nap is in the mid-afternoon. Secondly, keep your nap 20 minutes or less since doing it for too long can throw off your sleep pattern. Be sure to overcome the afternoon slump by taking a glass of cold water or a short walk.
Eat Right at Night
A full stomach affects how well you sleep.
So, avoid having a big, heavy meal right before bedtime. You last meal should be an hour before bed. When it comes to getting quality sleep, there are certain foods that can help you doze off. The ideal sleep-inducing meal contains lean protein, complex carbohydrate, and fresh vegetables.
Simultaneously, you should avoid eating fatty, junk, or spicy foods at night. If you must have something before bed, reach for a light healthy snack of cereal with milk.
Get a Good Bed
Your bed may not be the primary cause of your poor sleep, but it does contribute to the level of comfort you get while sleeping.
If you’re sleeping on a lumpy, thin, or small mattress, chances are you’ll spend the entire night searching for a comfortable position to sleep in. This does very little in giving you a restful night. Plus, you’ll wake up tired and achy. In that case, invest in one of the best mattress options available in the market.
Set the Right Mood for Sleep
Creating the ideal sleeping environment will aid a good night’s sleep.
Keeping your bedroom clean and clutter-free is a great start. You also need to keep the room as dark as possible. This includes switching off your screens. Light, whether natural or artificial, signals the brain that it’s still daytime. Then, set the right temperature for sleep, which is somewhere between 60-68° F.
Some scents are also naturally calming; therefore, invest in some essential oils to help you drift off and increase the quality of sleep. The last step is to make your room as quiet as possible. If things are really noisy outside, beyond your control, grab some earplugs or get a white noise machine to help filter outside noise.
Your mind needs enough time to unwind from the noise of the day. As a result, put aside an hour or so before bed to engage in relaxing activities.
This can include listening to soft music, reading something calming, taking a warm bath/shower, or even trying some relaxation techniques. These activities will help ease the transition from wakefulness to sleep mode.