Sleep is one of the necessary daily human activities. According to the National Sleep Foundation, the average adult should get between 8 to 10 hours of sleep. Beyond the sleeping length, quality is an essential aspect of the act of sleeping.
Sleep quality is determined by a few factors, including the time to sleep, the number of wakes at night, and actual sleeping time in bed. Habits are required where there are signs of decreased sleep quality, such as insomnia and multiple wake times. In this article, you’ll be able to read about the seven ways to improve your sleep quality:
- Invest In A Comfortable Mattress
Hotel experiences are typically memorable due to several factors, including mattress comfort and quality. You can bring this experience home by investing in a very comfortable mattress such as HappySleepyHead mattresses.
A comfortable mattress purchase is a suited solution for people with an old mattress, back pain, and those looking to buy a mattress for the first time. Consider your desired mattress size and foam technologies such as memory foams and innerspring in the mattress before making a purchase.
- Avoid Caffeine, Alcohol, And Nicotine Before Bed
Individuals who have a habit of daily consumption of caffeinated drinks, including coffee and natural tea, should avoid them 4 to 6 hours before bedtime. Generally, these can alter your sleep pattern considerably, which reduces your sleep quality.
First-hand and second-hand smoking are also associated with multiple sleeping problems, which include insomnia and fragmented sleep. Although alcohol is famed for the ability to induce sleep, it alters brain activity and reduces sleep quality considerably. Alcohol-related sleeping problems include apnea, infrequent waking times, and snoring. Hence, both smoking and alcohol consumption should be greatly reduced for optimum sleep quality.
- Optimize Your Natural Light Exposure
The circadian rhythm is a 24-hour process that controls the sleep-wake cycle of humans, and it’s greatly controlled by light exposure. Natural and bright light sources such as sunlight are ideal for daytime and can improve your sleep cycle. Individuals struggling with optimum sleep quality can enormously improve it by optimizing their light exposures. For special cases, prescribed light therapy boxes can also help with sleep quality.
The increased popularity of mobile devices, computers, and televisions has created a surge in the average human blue light exposure, which negatively affects the eye. This consequently reduces your sleep quality. Reduce your mobile device usage at least two hours to bedtime, and if you own television in your bedroom, try not to use it often.
- Create A Sleep-Inducing Environment
The environment where you sleep has a direct impact on your sleep quality. Hence, you’ll need to create the right environment to achieve optimal sleep quality. Some of the ways to condition your environment for better sleep quality include:
- Limit your bed activities to sleep only by not bringing phones and work with you.
- Always clear and lay your bed immediately, you’re awake.
- Reduce external noises that may cause you a considerable level of distraction.
- Invest in thicker curtains to prevent the inflow of outdoor lighting into your room.
- Ensure sufficient ventilation in your room.
- Keep Your Dinners Light and Early Enough
Light dinners are great for improving your sleep quality. The proportion of vegetables at night should be increased while you reduce your carbohydrates and protein intake at this time. Ensure to take a good amount of water or natural juices before bed.
The optimum times for dinners are between 6 pm to 7:30 pm daily. This is to allow the food digestion process to start a few hours before you go to bed. Ensure your dinner is the final meal of the day by avoiding late-night snacks.
- Reduce Long And Irregular Naps At Daytime
Short naps can be highly beneficial in increasing your productivity during daytime activities, but they should be limited to thirty minutes to one hour. Long and irregular naps can significantly alter your sleep cycle by making you sleep later at night. Also, your naptime should be around 1 pm to 3 pm because it’s farther away from bedtime, allowing for better sleep quality at night.
Ensure a regular pattern if you’re one to take afternoon naps by sleeping at specific times during the day. This would help condition your body to the particular routine you’ve chosen.
- Have A Pre-Sleep Routine
A pre-sleep routine can reduce issues related to poor sleep quality, including insomnia. According to this research, there are reduced rates of insomnia associated with the cultivation of a pre-sleep routine.
Some of the key pre-sleep routine features include constant sleep times, time spent eating meals, and elimination of late-night television viewing. As the quality of sleep increased in the research subjects, their mental and physical health improved considerably.
Quality of life can be directly related to the quality of sleep an individual is getting. The first step to getting better sleep is to buy a comfortable mattress. You should also endeavor to eliminate caffeine, alcohol, and smoking before bed.
Ensure to expose yourself to natural light during the day and reduce your blue light exposure at night. Your meals at night should be light and early before bedtime. Lastly, ensure to maintain a pre-sleep routine, which has been proven to aid sleep.