Everyone has figured out by now that a good night’s sleep is very important. Without it, there’s no energy and rest. However, a lot of people are dealing with constant tossing and turning each night which can seriously cause sleep deprivation. There are a lot of things that can negatively impact our sleep, starting from daily stress, to anxiety, illnesses, numerous tasks, and responsibilities, etc. If you’re experiencing any of these issues, it’s no wonder you are not able to have a high-quality sleep.
Now, although you may not be capable of controlling the factors that negatively affect your night’s sleep, what you can do is develop certain strategies that will encourage better sleep. Let’s start with these tips below.
Amazing Secrets To Improve Your Night’s Sleep
Invest Cash In A High-Quality Pillow
A vast majority of people are aware of the fact that having a supportive, cozy mattress is extremely important. But did you know that owning a high-quality pillow is as equally essential? How come?
Well, that’s because a solid pillow supports a healthy sleep posture and at the same time, keeps your body in alignment. On the other hand, a low-quality pillow can cause major discomfort, chronic pain in the neck, and tiredness.
But don’t worry. These days, all you have to do is browse the web, and go to websites like Amazon, eBay, or any other similar to these to find a great brand for pillows at really affordable prices. If you manage to hunt down the first-class pillow, you will finally feel refreshed and rested.
Stick To A Sleep Schedule
Many studies have shown that approximately, seven to eight hours of sleep are required for most adults. But just make sure that you do not sleep more than eight hours, because the truth is, you most likely don’t need it. So if you are able to, be sure to go to sleep and get up at the same time, every single day. This includes weekends as well. If you are consistent with this, you will reinforce your body’s sleep-wake cycle.
Now, if by any chance you are not able to fall asleep within fifteen to twenty minutes of going to bed, then you should leave your bedroom and do some activities that relax you, such as listening to your favorite songs, watching a TV show/movie, or reading a good book.
Repeat these things for as long as you need, but just do everything you can to focus on maintaining your sleep schedule and wake-up time.
Adding More Great Suggestions Below
Exercising Is Always Welcome
Any form of exercising is generally beneficial for both mental and physical health and it can also help you with this issue. Namely, when we say exercise, it doesn’t necessarily have to be anything that’s too demanding. On the contrary. Simply going for a walk a few hours before bedtime is a great strategy to promote better sleep. In case you didn’t know, any form of physical activity enhances the effect of a natural sleep hormone, widely known as melatonin.
Furthermore, a study that has been published in the journal Sleep, uncovered that postmenopausal women who have had any form of physical activity for around three-and-a-half hours per week were able to fall asleep much faster in comparison to those who didn’t exercise as frequently.
Now, in these types of situations, you have to be careful about the timing of your workouts. Namely, working out too close to bedtime is not recommendable. Just make sure you do it a couple of hours before you go to sleep, or even better, in the morning.
Relax Before You Go To Bed
It’s always advisable to have some sort of buffer zone before you go to sleep, meaning that you should concentrate on sorting out anything that bothers you right before bedtime. This means that you should set aside everything that worries you and save it for another day.
You should use this time to do things that relax you and make you forget about all your troubles. Keep in mind, that it’s not recommendable to utilize your cell phone, computer, or any other electronic device at least one hour before you go to bed.
Avoid Caffeine, Cigarettes, And Alcohol
Although a lot of people say that alcohol helps them fall asleep quicker, don’t forget that it will disturb your sleep during the night. On the other hand, nicotine and cigarettes are going to keep you awake.
It’s no secret that a good night’s sleep does wonders for both physical and mental health, however, it’s not always easy to get it. But don’t worry, with the help of these things you just might accomplish that.