Source: https://img.huffingtonpost.com/
Many of us get deprived of sleep due to numerous things. No matter whether it is a stress-related issue, staying up late doing work or mundane daily activity, we all need to have some quality sleep. Improving your sleep quality will boost your immune system, positively affect your mood, health, vitality and even creativity. Striving to achieve a peaceful sleep every night is not an easy task, but not an impossible one either. Here are some proven tips that will help you have a serene sleep.
1. Set up a clear bedtime schedule
Even though this might seem utterly impossible, but creating a clear bedtime schedule can help you have a long, tranquil and sound sleep in the long run. It’s all about consistency and routine. Leave all your obligations that don’t require your urgent attention until tomorrow or delegate tasks, and do your best to go to bed until 11 pm. Your brain will quickly get used to that scheme, and your sleep pattern will undoubtedly accelerate positively.
2. Opt for a quality mattress
Bed quality can improve sleep quality without a doubt. What is more, a sturdy and comfortable mattress with memory foam feel offers excellent body support and effective contouring enables you to sleep like a baby. A good mattress can help with so much more like regulating your lower back pain, shoulder pain, stiffness and of course, sleep deprivation. If you don’t know where to start your search, MySleepBot made a list of the best mattresses here so read on to find out more.
3. Do mindful exercise
Being physically active throughout the day can upscale your sleep quality, make you feel more rested in the morning, and improve your overall mental and physical health. Any form of exercise can completely alter your sleeping habits, but to sleep better at night you should do slow, mindful workouts two to three hours before going to bed. Think yoga, meditation, strolling, pilates, and Thai Chi. Once your body gets physically drained and your heart and blood rate accelerates, you will sleep more soundly.
4. Avoid late-night dinner, alcohol, and tobacco
We all have habits that we’re not so proud of, but if you have trouble falling asleep at night, it might be because of over-abundance consumption of the above-mentioned vices. Late-night dinner, no matter the quality of the food, makes you feel bloated and affects negatively the natural release of HGH (human growth hormone) and melatonin, depriving you of much-needed sleep. Alcohol completely depresses the nerve system, enhances snoring and disturbs your sleep patterns on the whole, whilst nicotine in tobacco causes an effect in our bodies that doesn’t allow the body to relax and fall asleep easily.
5. Let there be dark
There is a reason why we sleep at night, that is, why it should be pitch dark when we go to sleep. The reason is that when you leave the lights on our bodies get fooled that it is daytime, thus it gets difficult to fall asleep. Melatonin, the sleep hormone, can be controlled by light exposure. Close the curtains and blinds or install blackout shades, turn off all the lights, including the flashing screens of any small gadgets, and cover up any electric equipment that exudes light. If necessary, try wearing an eye mask.
6. Embrace a serene sleeping environment
Many environmental things may impede your regular sleep patterns for some of those are work-related stress, daily anxiety, anger from your relationship and family disturbances. To upscale your sleeping patterns and get your thoughts cleared out before you go to bed you may want to transform the ambient where you sleep. Use pillow mist scents or place some aromatherapy candles or diffusers. Lavender and chamomile work the best. Listen to soothing music, med audio or to sound relaxing system before going to bed.
7. Reduce naptime
If you tend to sleep during the day, that may create dis-balance in your night sleep. Taking a nap after lunch or work is beneficial for restoring the energy and relaxing after tiresome work unless they are long. To improve your bedtime sleep, taking a 20-minute nap during the day will be enough to get re-energized and revived, plus you will be able to fall asleep at night easily.
Avoid drinking caffeinated drinks in the evenings, eliminate any distractive noises, do a technological detox and purify the air. Only by following the above-mentioned tips will improve your sleep.
