Do you get up with sore and achy shoulders and neck? Are you looking for ways to improve your sleep? We all know the importance of a good night’s sleep. Yet, there are some people who believe that sleeping for 6 to 8 hours a day is a waste of time. Instead of sleeping, they focus on doing productive tasks.
This is just a misconception; a restful sleep is as imperative as exercising. There are various studies conducted that proved poor sleep has a negative impact on your performance, brain function, and hormones. According to research, insomnia can lead to weight gain and even increase the risk of several health conditions.
Wondering how you can improve your sleep? There are plenty of ways to improve sleep. In this post, we have listed the top and effective ways. Have a look!
CHANGE YOUR EATING HABITS
One of the best ways to improve sleep is by changing your eating habits. Many people eat a full meal before going to bed; it is not a good practice. However, going to bed on an empty stomach is also not advised. Experts recommend not to eat heavy meals at least a couple of hours before going to bed. This is because it will keep you uncomfortable throughout the night.
There are certain foods that you must avoid before going to bed like not drinking coffee, alcohol, and having nicotine. It is because it will take time to wear off the effects. Such food will disturb your sleeping pattern, causing more trouble than you realize.
UPGRADE YOUR MATTRESS
There are many people who don’t focus on their mattresses. This is a huge mistake as the mattress is one of the most crucial elements of your bed. The quality of your sleep is associated with the mattress. So, having a comfortable and supportive mattress is essential for sleeping better.
A good quality mattress will last over a decade. After that period, it starts to deteriorate and might cause several problems. When it comes to buying the best mattress, you have to make sure it is the right fit for you.
There are several mattresses available on the market; unfortunately, not all the mattresses are suitable for your body. If you’re looking for a luxury style mattress that provides incredible comfort, one of the best options is a pillow top mattress. A pillow top mattress essentially has an extra pillow topper sewn into the top of the bed and it can include fillings like cotton, fiberfill, memory foam, wool, and natural latex.
The best pillow top mattress for you will depend on how you sleep. If you’re a side sleeper, you’ll want a medium-firm or luxury-firm rated mattress. Back sleepers tend to enjoy firmer mattresses. And stomach sleepers prefer softer ratings. In any case, an extra plush layer from the pillow top portion can ensure you wake up fresh and without any backache.
HAVE THE PROPER ENVIRONMENT FOR SLEEPING
Another great way to have a restorative sleep at night is by having the right atmosphere. Everyone has a different definition of a restful environment. For some people, it is quiet, dark, and cool. While for others it might be quiet and a low light.
Being exposed to a lot of light might lead to trouble falling asleep. For having a good night’s sleep, you need should not use light-emitting devices like phones and tablets. Moreover, there are thousands of products on the market that will help you have an undisturbed sleep.
You should invest in quality shades, eye masks, earplugs, fans, and several other things for creating a peaceful sleeping environment. One of the most important things for having a restorative sleep is to have a good topper, pillow, and cover.
The temperature of your room is another factor that has a key role to play in promoting a serene environment. The temperature of the room varies from person to person. Some people like to sleep in a slightly cold room. The room should not be too cold or too hot.
LIMIT EXPOSURE TO BLUE LIGHT
Exposure to bright light during the daytime is great. However, nighttime exposure to blue light is not good for your health. It might have a negative impact on your sleep. Our body runs on circadian rhythm, if you are exposed to bright light at nighttime, your brain will believe it is daytime. In addition, it will produce less melatonin. It is helpful in relaxing your body and promoting better sleep.
When it comes to blue light, they are worse than bright light. The blue light interferes with the sleeping pattern. This is why you should avoid using blue light at night. There are some tips that you can follow to limit your blue light exposure.
- Get glasses that block blue light.
- Don’t watch TV for at least 2 hours before sleeping.
- For blocking blue light on your smart devices and computer, you can download various apps.
For having better and peaceful sleep, it is advised to give relaxation techniques a try. There are several activities that you can do on your bed. This will help you relax and fall asleep easily. Some of the things that you can do include:
- Mindfulness techniques
- Progressive muscle relaxation
- Deep breathing exercises
These exercises are great if your brain can’t rest at night. It will help in distracting your mind and shifting your focus.
FOODS YOU CAN EAT BEFORE GOING TO BED
There are no foods that will make you fall asleep faster, but there are some foods that will are better than others if consumed before going to bed. Following are the foods that you can eat before bed:
- Peanut butter on toast
- Handful of nuts
- Cottage cheese
- Low-fat yogurt
Furthermore, it is advised to eat food that contains amino acid tryptophan. Some of the foods that you can eat are:
- Pumpkin seeds
We hope these ways will help improve your sleep, so you can wake up fresh and active to take on the day.