If you have been suffering from low quality sleep that leaves you feeling tired and exhausted in the morning, the following tips and pointers are for you. Here are some practical steps you can take to greatly enhance the quality of your sleep.
1. Regular sleep patterns
Your body will enjoy a higher quality of sleep if your sleep habits are kept at regular times and lengths. Try to go to bed and arise at the same time each day.
2. Spend the right amount of time in bed
8 hours is the average recommended amount of sleep, but some people will need more or less. Try to never get more than 8.5 hours of sleep. So if it takes you awhile to fall asleep, you should consider going to bed a little later.
3. Bed is for sleep, not screens
Mobile devices, TVs, LCDs and laptops can all reduce your capacity to sleep well. Your mind and focus needs to be clear and relaxed before bed, not recovering from your messaging, movies, shopping choices or TV shows. If you are awake, get out of bed.
4. Relax before bed
Activities performed prior to bedtime should be activities that are geared towards relaxation. Try not to work out financial plans, solve problems or take on physical or mental challenges right before bed time. Just relaxing activities like reading, listening to soothing music, yoga or meditation.
5. Improve the comfort of your bedroom
You will sleep much better if your room is kept at a comfortable 22°C (71°F). Make sure the bedding you’re using is comfy and you have taken all stressors from the bedroom. If your bedroom doubles up as living and sleeping space a great solution is a loft bed to raise where you sleep above the living area.
6. Avoid alcohol, caffeine and cigarettes
In addition to having far reaching implications for your physical and mental health, smoking and drinking can disrupt your sleep cycles as well. Alcohol can make you sleepy at first, but will hamper the chemical processes that improve your sleep quality. Caffeine and nicotine are strong stimulants as well and can seriously interfere with proper sleep.
7. Don’t nap
Sleeping during the day can actually make it harder for you to get good sleep at night. If you must take a short nap during the day, try to make it under 30 minutes and not within 4 hours of your bedtime.
8. Try not to clock watch
If you are having a hard time getting to sleep, don’t stare at the clock at time goes by, this will make you anxious. If you can take the clock out of the room.