How to Ensure You'll Get a Good Night of Sleep
Sleep is essential to our mental and physical health. Despite its apparent benefits, most people find themselves deprived of quality sleep. There are many causes of poor sleep patterns. Beyond making you moody and tired, poor sleep habits could lead to serious health concerns such as Type 2 Diabetes, heart diseases, and obesity. Here are simple tips for getting better sleep suggested by influential organizations such as the CDC, National Institute on Aging, and the National Institutes of Health to prevent these disorders.
1. Create Sleep-Friendly Bedrooms
One of the essential tips for ensuring a good night’s sleep is to make your bedroom a comfortable place to relax. Though this seems obvious, it is a factor that is often overlooked. It would be best if you designed your bedroom such that it facilitates a good night’s sleep.
Limit light disruption
Excess light in your bedroom could disrupt your circadian rhythm and cut-off your sleep. Having a sleep mask or dark curtains over the windows can block extra light that might interfere with your rest. This means that you need to invest in quality roller blinds to limit the amount of light that your bedroom gets. They provide complete protection over sunlight and help keep your home shaded whenever you need it.
High-performance pillow and mattress
You spend hours on your mattress each night. Therefore, investing in the right mattress is paramount. A good mattress provides support and comfort. Your mattress should be able to spread your weight evenly and relieve pressure points. The size of your mattress also plays an essential role in your sleep. It should be large enough for you to move quickly. Your age is a crucial factor to consider when choosing a mattress. As you age, the skin becomes less elastic, increasing sensitivity at pressure points. Therefore, more plush mattresses are ideal for older generations.
Quality bedding
Your blankets and sheets play a mega role in making your bed feel more inviting. Go for bedding that is soft and comfortable on your skin, and maintain comfortable temperatures during the night.
Regulate temperatures
Too high or too low temperatures can interfere with your ability to sleep. The ideal temperature for a good night’s sleep varies from individual to individual. Research says that the perfect temperature that supports sleep is 65 degrees.
2. Adopt a Sleep Schedule
To facilitate a good night’s sleep, you have to take control of your daily sleep schedule. Here are some strategies you can implement.
Get adequate sleep
Considering the set bedtime and wake-up time you selected, you can work backward and set the number of hours you want to sleep in a night. You should ensure you get the recommended amount of sleep every night. To achieve this, without affecting your sleep schedule, give yourself extra minutes before bed to wind up the day, and get ready for sleep.
Fixed sleep and wake-up time
Sleeping and waking up at the same time every day will help your internal clock to adjust, and you can get quality sleep. You know you have achieved your target when you can wake up without an alarm. Stick to your sleep schedule even on weekends.
Regulate naps
To get better sleep at night, avoid taking long naps during the day. Also, avoid napping too in the afternoon and evening as it will be harder to sleep at your usual sleep time. The best time to take a nap is after lunch and do not nap for more than 20 minutes.
3. Create a Pre-Bed Routine
If you have sleep problems, it’s natural to think that the problem starts when you get in bed. The truth is, the time leading to bedtime plays a vital role in preparing you to fall asleep. When you get to bed, do not focus on getting asleep. Instead, focus on relaxing. Here are some pre-bed routines that can improve your sleep.
Put away devices
Laptops, phones, and tablets can keep your brain active, making it hard to wind down. The light from devices also suppresses the production of the sleep-inducing hormone, melatonin. Blue light from technological devices lowers the production of melatonin. Avoid your devices at least thirty minutes before bedtime.
Wind down thirty-minutes earlier
It is easier to fall asleep if you are at ease. Soothing music, quiet reading, mindfulness meditation, guided imagery, relaxation exercise, and low impact stretching can help you wind-up and get into the right mind to sleep.
Whether you are waking up in the middle of the night or finding it hard to get asleep, these tips will help you get a better night’s sleep. Most people are not able to implement all these changes at once. You could start with small adjustments and work your way up towards better sleeping habits.
