Looking for more energy, better moods, and to slow down the aging process? All of these and other benefits can be yours if you improve the quality of your sleep. In this post, we will discuss just a few of the ways you can make this happen.
1) Get a better mattress
Of all the factors mentioned in this article, none will make as big a difference in the quality of sleep you get than the mattress you rest on every night.
If the unruly spring bed you put up with every night has you reading Nectar Sleep Mattress Reviews with a look of longing on your face, you need to do something about this situation.
Often, excessively soft beds can trigger back pain. By getting a memory foam mattress, you’ll have a bed which provides your spine with the support it needs while cradling your body in a comfortable embrace.
2) Adjust the environment of your room
Next, you’ll want to evaluate any environmental factors which may be inhibiting your ability to get a full night’s sleep. Start by adjusting the climate control in your room. Ensure that it is set between 60 to 67 degrees Fahrenheit (16 to 19 degrees Celsius), as cooler temperatures are more effective at inducing the release of sleep hormones.
The next task involves identifying obtrusive noises and minimizing/eliminating them. Muffle out road noise by installing windows with multiple panes, and if you have the funds, soundproofing insulation in the walls.
If your partner snores, see a doctor – there are treatments which can help minimize this annoying condition.
Making your bedroom as dark as possible will make a huge difference in your ability to get a full night’s rest. Replace your current window treatments with blackout curtains, and ensure they are able to cover every inch of the windows in your room.
3) Work exercise into your daily routine
Exercise is something of a cure-all for many conditions, and if you time it right, this habit can help you get better sleep as well. Doing it within a couple hours of bed may not be ideal, as the adrenaline released by physical activity will have yet to subside by the time you go to lay down.
However, if you do it earlier in the day, the fatigue and an increase in body temperature will make it easier to doze off come bed time.
4) Go to bed at the same time every night
Your body runs on a rest/wake cycle which doesn’t take disruption kindly. Suddenly stay up later than you are accustomed and you will be fatigued for many days afterward.
Try to go to bed much earlier then usual, and you’ll stare at the ceiling for hours until your body adjusts.
Once you have your ideal sleep and wake up time set, stick to it, even on weekends. Don’t go against your circadian rhythm if you can avoid it and you’ll be better off for it in the long run.