Your mood throughout the day as well as your productivity is associated with how well you sleep. Sleep is a vital part of a healthy lifestyle; unfortunately, a lot of people suffer from insomnia or sleeplessness. But before you consult your healthcare provider and take prescribed sleeping pills, you might want to change your lifestyle first and make a few changes in your sleeping environment.
Tips To Improve Your Sleep Hygiene
To help you sleep better at night, it is best to be in sync with your body’s sleep-wake cycle. For instance, if you practice a regular sleep schedule, you will feel more well-rested and energized than if you were taking naps at different times of the day. Here are a few tips to help you improve your sleep hygiene.
Set A Regular Sleep Schedule: This means that you have to sleep at a particular time every night. Choose the time when you normally feel sleepy and tired. In doing so, you won’t end up tossing and turning. To help you fall asleep, you can try the following:
- Avoid Drinking Caffeine and Alcohol: You have to understand that caffeine is a stimulant that can keep you awake for hours. For this reason, it is advisable to avoid drinking coffee four to six hours before your scheduled bedtime. In addition, you must also avoid drinking alcohol. Although alcohol can put you to sleep, after a few hours of consumption, it will act as a stimulant; thus reducing quality of sleep.
- Do Not Drink Excessive Amounts of Liquid at Night: This seems obvious. Doing so will result in a frequent number of bathroom trips that might disrupt your sleep throughout the night. Try to adequately hydrate throughout the day.
- Eat Lighter Meals In The Evening: As a tip, you can schedule your dinnertime earlier in the evening and avoid eating heavy foods at least two hours before bedtime. Your stomach works a little harder trying to digest fatty foods and this may keep you up.
Set A Regular Wake-Time: You should be able to wake up without an alarm if you have had enough sleep; however, if you still need an alarm clock to wake you on time, you may need to further adjust your bedtime. In addition, if you still require an alarm clock, make sure to stick to a regular wake-time schedule. It is also advised to set your alarm for the time you want to get up. Some individuals set their alarms a little earlier and take advantage of the snooze button, however this could actually be doing more harm than good by being interrupted every few minutes by the alarm. So for someone that sets their alarm one hour earlier and uses the snooze button, they’re actually losing one full hour of restful sleep.
How To Improve Your Sleep Environment
If you find yourself unable to sleep, even if you have followed the tips to improve sleep hygiene, you might want to take a look into your sleep environment. It is essential for your bedroom to be conducive for sleeping. Here are a few changes that can help improve your bedroom.
- Sleep On the Right Mattress: The bed is a huge factor than can affect the quality and quantity of your sleep. The key element of your bed is the mattress. There are various types of mattress in the market, such as:
- Pocket Sprung: This cushion responds to your weight independently; thus, it reduces partner disturbance. This is advisable for people who sleep with their partner.
- Open coil: This is the most common type of mattress. A standard spring mattress with no embellishments.
- Memory foam: This is becoming a popular choice among many individuals because it molds the body perfectly. In addition, it can also provide excellent support. You will enjoy this mattress if you suffer from body aches or discomfort while in bed.
- Latex Foam: This is quite similar to memory foam but it doesn’t mold as much to your body. It also has a much faster response time.
- Make Your Bedroom A Relaxing Space: You must feel comfortable and at ease in your own bedroom. One of the ways to achieve this is to paint the bedroom with cool colors, such as blues and purples. To help you relax, you can try adding lavender scent into the room through candles or air fresheners. Doing so might help you drift off to sleep. You might also want to fill your bed with cozy cushions and pillows.
- Keep Your Bedroom Dark: By keeping your bedroom dark, you will be able to trick your body into thinking that it is time to sleep. According to research, if your body is in a dark room, it will release a hormone called melatonin which relaxes the body, helping you to fall asleep.
Kris Bennette blogs for health and wellness websites where she offers tips on how to improve sleep quality and quantity. Her readers might also find some of her written works being featured in online mattress stores, such as www.Parklanemattresses.com.