How To Get Great Sleep
Keeping your bedroom cool
The ideal temperature for a good night’s sleep is between 16-18 C. But you can modify the temperature until you get something that is perfect for you. There are many things you can do to keep your mattress and bedroom cool.
Choose the right duvet tog rating for the season then layering up with sheets or blankets that can be removed easily if it gets too hot.
Reducing any distractions
There are many devices out there today, and each is demanding your attention. While is it can be good to be connected with your loved ones, being able to put away the devices and wind down is important because it is going to affect your sleep.
Making your room a calm haven. Leave your phone in another room or turn it off as you sleep. Your bedroom should be associated with sleep and relaxation. When picking a furniture store you should consider that offers you the best furniture to create your haven for sleep.
Taking a good look at your lifestyle
There are many ways of making your sleep environment comfortable and ideal for sleep. You should also make changes to your lifestyle and daily routine. The tips below are going to help you with that.
Having a schedule and sticking to it
Try getting up and going to bed at the same time every day. This also includes the weekend. This allows your body to know when it should get tired, and you are going to feel sleepy at that time.
Winding down
We have a bedtime routine for kids, but we often don’t have one for ourselves. You can benefit from having a bedtime routine, you are going to start feeling ready for sleep and you will have an easier time falling asleep.
Do something calming before your bedtime. This can be listening to relaxing music, taking a bath, or reading a book.
Avoid stimulants
Cigarettes contain nicotine and drinks like tea and coffee contain caffeine and they are not good for sleep. This is because they are stimulants that are going to keep you awake. Caffeine can also lead to ten to twelve hours of sleep.
You should try to stay away from any stimulants afternoon and replace them with non-caffeinated options. You are going to have a good night’s sleep by doing this.
Limiting alcohol intake
Alcohol can make you feel sleepy, but it is going to affect your sleep quality and you find yourself waking up many times at night.
If you want to improve your sleep, limit alcohol. You are going to enjoy your sleep and you will wake up feeling brighter and no hangover in the morning.
Avoid eating late
It can be too tempting to reach out for a snack before your bedtime. Eating too close to your bedtime is not a good idea, especially fatty and spicy foods. Eating before bedtime is going to affect your quality of sleep.
Getting regular exercise
Many people today are working in sedentary jobs, and this has made it very important to exercise regularly.
There are many benefits of exercising. It is going to improve your physical and mental health. Regular exercise is also going to improve the quality of sleep too.
Be careful not to exercise close to your bedtime (you will be awake and have a hard time sleeping). You are going to have an easier time falling asleep if you exercise regularly.
Reducing stress
There are a lot of things going on in your life and that is why you are always busy and stressed. This is going to affect the quality of sleep you get. When you feel stressed, it is hard to wind down in the evenings. If you go to bed, you will find yourself up thinking about everything going on in your life. This is going to make it hard for you to fall asleep.
When you wake up the next day, you feel exhausted because you did not get quality sleep. You are not going to be at your best. You might decide to have a cup of coffee to remain alert during the day. You can also decide to take a nap. This is going to make things worse because it makes it hard for you to get quality sleep the following night.
There are many ways of reducing stress and feeling better. You should spend a couple of minutes every day relaxing and doing something that relaxes you. Some good options include;
- Watching a comedy
- Spending time with a good friend
- Reading a good book
- Going for a relaxing walk
- Taking a bath
- Listening to your favorite music
