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10 Ways To Improve Your Sleep Quality

10 Ways To Improve Your Sleep Quality

Investing in your sleep is very important. Sleep is your body’s primary means of resting and recharging. It is the time during which your damaged cells are regenerated so as to help keep your body in top shape.

There are so many downsides to having poor sleep. You’ll wake up groggy, you will feel tired and cranky throughout the day, your immune system will be compromised, you will be incapable of functioning properly, and many more. Your sleep is far too valuable to be taken lightly. If you are struggling with getting quality sleep, try these ten ways that you can do to improve it.

Improve Your Bed

The quality of your sleeping quarters will greatly impact your sleep. There’s a vast difference between sleeping on a hard surface compared to a comfortable mattress.

You might want to switch to a good mattress so that you can sleep deeply. Something too hard can cause severe back pains and discomforts. Conversely, something too soft may also make it hard for you to fall asleep as you will sink in too deep. Get something that tends to your body’s needs. If you have back problems, it is best to go for something that has the structural integrity to keep your joints in place.

Use A Memory Foam Mattress Topper

If you cannot immediately replace your mattress since it is too expensive, you can go for a mattress topper instead. They are cheaper and they serve to lengthen the lifespan of your mattress. It is an easy way to revamp your mattress without spending a fortune. 

A mattress topper is a layer of foam or gel that you place on top of your mattress. It serves to protect your mattress while improving your sleeping experience. The best part about memory foam mattress toppers is that they will take the natural shape of your body over time. This means that it will eventually feel like it was custom made for your body. 

Use A Weighted Blanket

A weighted blanket is any blanket that is heavier than normal. They are heavy therapy blankets that weigh anywhere between five to thirty pounds. They push down on your body as you sleep in order to stimulate deep touch therapy. It also helps keep you warm and immobilizes your body so as to calm you down.

There are so many therapeutic benefits to using weighted blankets. Users report that it helps mediate some sleeping problems like insomnia, anxiety, twitching muscles, and relieves stress hormones.

Have A Good Night Routine

A night routine is a series of activities that you do right before you sleep. If done consistently, it will condition your body into thinking that going through the routine is equivalent to a sign that it is time to fall asleep.

Your nighttime routine does not have to have the ultimate goal of making you fall asleep. It can be any series of activities that will help you feel relaxed and more prepared for the next day. Your nighttime routine can consist of activities like showering, a good skincare routine, preparing your outfit for the next day, and brushing your teeth.

Know-How To Go Back To Sleep

It may be inevitable that you will suddenly wake up in the middle of the night. It may be due to a bad dream or any other disturbance. The key to having deep sleep is knowing how to pick up where you left off so that you will still be able to meet your minimum hours of sleep in order to function properly the next day.

The first step is to not overthink things. Do not try very hard to fall asleep again because that will just stress you out. You should also avoid the urge to overthink and stress over your problems. Your primary goal should be to be completely relaxed. Sleep will follow. Relaxation is a more achievable goal than falling back into a deep sleep.

If you have been up for about fifteen minutes, shift to doing a quiet and non-stimulating activity. This could be knitting or reading a book. Keep the lights dimmed and avoid any loud noises. You should be feeling sleepy after a while of doing this.

Do Some Exercises During The Day

There are so many helpful benefits from working out during the day. It is a sure-fire way to get you exhausted so that you won’t have any leftover energy to overthink and stay up late. It also generates key hormones that will help you achieve a more regular sleeping pattern. Working out is also known to reduce the effects of sleeping disorders like insomnia and sleep apnea.

The general rule is that the more rigorous your workout routine is, the deeper your sleep will be. But you do not have to pressure yourself to complete a workout routine every single day. Just make an effort to move your body during the day. Even ten minutes of brisk walking can do wonders in the quality of your sleep.

Limit Your Exposure To Blue Light

Blue light refers to one specific color in the spectrum of colors that is present in light. It is also known as blue light or blue-violet light. Blue light is visible in a lot of places, particularly from the sun, which is its primary source. The most prevalent form is the man-made version which you can see on various screens, from your phone to your computer.

The problem is that human eyes are not very good at blocking out blue light. As a consequence, it can lead to eye strain and muscular degeneration. It also keeps you alert which may explain why it is hard to fall asleep after being exposed to it.

Blue light is also responsible for regulating the boy’s circadian rhythm. Being exposed to blue light during the day helps regulate your sleeping pattern so that you will arrive at a more regular pattern. That also means that getting exposed to blue light at night can mess with your circadian rhythm. Make sure to avoid your phone, laptop, or even television screens at least an hour before bedtime.

Improve Your Bedroom

Your sleeping quarters should embody everything that will help you fall asleep right away. Invest in quality furniture pieces that will help you achieve relaxation so that you can fall asleep faster and better. Get an air humidifier so that you can diffuse calming essential oils of your choosing. Get a lamp so that your room won’t be pitch-black and you’ll feel calmer. You can also play some calming music or whale sounds through your speakers so that your body will fall asleep better.

Improve Your Diet

Did you know that the food you consume greatly affects your sleeping quality and schedule? A cleaner diet comprised of greens and unprocessed foods is advisable because they will not mess with the hormones in your body.

Avoid Caffeine Before Sleeping

This is a no-brainer but you might want to leave your coffee and energy drinks in the morning. Drinking them at least four hours before you sleep will leave traces of caffeine in your body. This will make it harder for you to feel relaxed and to fall asleep. If you really want to drink some coffee, stick to decaffeinated options.


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  • Bianca Roma de Leon