Simple Ways to Improve Your Sleep
Getting the right amount of good quality sleep is essential to living a long, healthy life. Sleeping badly on a regular basis will put you at risk of serious physical health conditions including diabetes, heart disease and obesity. Most people need eight hours of sleep a night to function properly. Sleep impacts on how well you are able to concentrate, your motivation, reaction times and productivity in the workplace. If you’re worried about not being able to get to sleep or waking several times in the night, it’s important to address your sleep habits and make the relevant changes.
The Bedtime Routine
It’s advised that you stick to the same bedtime and wake up time, even on the weekends. This might sound strange, but it helps your body clock to regulate and helps you stay asleep throughout the night. Consider adding a relaxing routine before you go to bed, and repeat this each night. Your body will learn to separate bedtime from the day’s activities and start winding down and preparing for sleep as soon as you start the routine. Think about having a relaxing bath with candles or reading a book. Using your phone or laptop will not help you settle down for bed and can keep your brain active when it’s time to sleep. Some guides also advise against watching intense or violent films and listening to loud music before you go to bed.
Napping in the Day
If you feel the need to sleep during the day, it can be tempting to give in and take a short nap. However, to regulate your sleeping pattern and ensure that you get enough sleep at night it’s important to eliminate daytime naps. If you feel sluggish and fatigued during the day and have trouble falling asleep at night, consider adding some physical exercise. This will tire you out in a healthy way.
To ensure that you get a good night’s sleep, it’s important to design your sleep environment appropriately. To ensure that you get a good night’s sleep, it’s important to design your sleep environment appropriately. Have an ADT security system installed so you feel safe and secure. Your room should be completely dark, without light from streetlamps or early morning light filtering through, as this can reduce the quality of your sleep. Keep your bedroom cool, quiet and calm for optimum sleeping conditions. It’s also important to invest in a comfortable mattress and pillows. Memory foam mattresses are particularly popular as they mould to the shape of your body for maximum comfort. A firm pillow that supports your head and neck will allow you to relax your muscles and eliminate tossing and turning in the night. If you find yourself being disturbed by a snoring partner, it’s a good idea to invest in a pair of ear plugs.