A Guide To Improving Your Nighttime Sleep
Did you know that the quality of sleep you get directly affects your daily productivity? The bedroom is where people spend at least a third of their lives. As such, you’d expect yourself to take good care of this space—from buying a quality mattress and choosing the right pillows to regularly cleaning it. However, you’ll be surprised by the number of people who disregard that unwritten rule. At the end of the day, these people don’t get a good night’s sleep, which may negatively affect other areas of their lives.
So what should you do to ensure that a poor sleeping routine doesn’t take a toll on your daytime energy? Is it possible to get the best out of the recommended eight hours? Fortunately, there are many ways to improve this side of your life. For one, you can invest in a buckwheat hulls pillow to enhance your comfort and provide support to your neck while you sleep.
Do you want to learn more about this amazing pillow? Watch the following video for more information:
With that in mind, here are a few tips that’ll help you sleep better and enjoy your bed like never before:
1. Comfort is paramount
The first thing on your list should be comfort. Your bedroom should be a place where you relax your body after an exhausting day. However, without the suitable implements and design, you won’t enjoy get a good night’s sleep. In fact, that’s the reason why many people feel more comfortable sleeping in hotels than in their homes. If you’re in that group, you’ll need to make a few changes to your current bedroom.
Some people fail to keep in mind that the quality of their bedding has a significant impact on their sleep. So whenever you go shopping for these pieces, always prioritize quality as one criterion. According to experts, a good mattress reduces back stiffness, back pain, and shoulder pain by a considerable margin. (1)
As such, with a good mattress, you’ll not only improve the quality of your nighttime sleep but also your overall physical health. So what makes a good mattress? It all comes down to its thickness and firmness. Experts recommend that you purchase a medium-firmness mattress for proper spinal alignment.
But mattresses aren’t the only things affecting your comfort. The type of pillow you choose will also have a significant impact on your sleep. Wondering which one to get? When choosing a pillow, the quality of materials used, size, and firmness are some factors to consider. A lavender pillow, for instance, ticks all the boxes and might be ideal for you, especially if you love the relaxing scent of a lavender field.
2. Consider the environment
As mentioned earlier, the bedroom is where one spends more than a third of their entire lives. Therefore, it only makes sense to keep this place as clean and comfortable as possible. Apart from leaving your space looking neat, doing so will also improve the quality of your sleep. So what do you need to keep in mind when making these changes?
The first thing on your list should be the arrangement of your furniture. It might not seem like a big deal, but how you arrange your room has a massive impact on your sleep routine. Positioning your bed in such a way that you have a clear view of the entire room allows your mind to recognize that you’re in a secure space. As such, your mind tends to lower its guard, hence allowing your whole body to relax and rest throughout the night.
Another factor to keep in mind is any source of noise, especially those that are beyond your control. For instance, if you live near a busy street, there’s a very high chance of you hearing some irritating noise from passersby or moving vehicles. The best way to deal with this issue is to shift your bedroom to the far end of the house where the noise will be suppressed.
The temperature of the room and external lights are other essential things that need to be dealt with for you to get a good night’s sleep. For one, make sure there’s no direct light to your room from external sources. As for the temperature, you’ll need moderate levels for you to sleep without any issues. Of course, that depends on what you prefer, but the recommended temperature level is 70 °F or about 21 °C. That said, always strive to invest in appliances and pieces that work for you within your bedroom environment.
3. Exercise more
It’s worth noting that what you do during the day and at night are intertwined. As such, what happens in your day can affect the quality of your sleep at night. For instance, odd work hours and poor eating habits can negatively impact this side of your life. One activity, however, that’ll ensure a good night’s sleep is regular physical exercise. (2)
Studies show that most people who engage in moderate to vigorous exercises fall asleep within a very short time. On the flip side, those who rarely do so find themselves struggling to catch some decent sleep at night. In the long run, they end up resting for very few hours, which ultimately affects their day-to-day productivity.
So what’s the magic hidden in these exercises? For one, such activities relieve stress and anxiety. Among the main reasons that might be keeping you wide awake throughout the night is mental and physical tension. When you run or visit the gym, your brain triggers a feel-good chemical that apparently helps fight off these anti-sleep mechanisms.
Vigorous exercise also tires you out, which forces your body to rest at night. Therefore, to increase your sleep drive, you’ll need to engage your muscles and every other part of the body at least once a day. However, experts also recommend not push your body to exhaustion during every workout because this’ll only work against you.
You might be wondering when’s the best time for workouts. Truthfully, there’s no objective perfect time of the day for exercising—at least, not scientifically. However, experts always recommend regular exercise in the morning and moderate ones in the evening. Of course, that might not work for some people because of their schedules. Whichever option you choose, try as much as possible not to engage in vigorous physical activity late into the night, as it could be counterproductive.
4. Don’t take late evening meals
Another thing that has a massive impact on your sleep routine but very few people know about is eating habits. When do you take your evening meals? How long do you remain active before going to bed after eating? These are some questions for which you should seek answers when you find yourself struggling to get any good sleep.
So how does one’s eating habit affect their sleep? For one, there’s always a risk of hormonal disruption. Keep in mind that the digestive hormones and chemicals are triggered as soon as you take in any food content. As such, all respective organs will be forced to work when they should be resting. Apart from delaying your sleep time, eating late at night might also prevent you from getting deep sleep.
While on the same subject, it’s worth noting that beverages—especially caffeinated ones—also affect your sleeping routine. A single caffeine dose—of coffee, for example—enhances your focus and stimulates the nervous system, which is something you don’t want late in the day. Of course, drinking beverages with caffeine is an advantage for those working night shifts. But if you’re looking to improve the quality of your sleep, then getting rid of caffeine from your evening meals is paramount.
5. Reduce daytime naps
How many times do you take a nap during your daily breaks? How regular are they? It’s pretty common for one to take a nap in the afternoon during their breaks just to rest their body and mind before going back to work. To some extent, this habit can be healthy and might enhance your overall productivity.
However, when you take many irregular naps, this could be counterproductive to your sleep time. Remember, everyone has an internal clock, referred to as the circadian rhythm, that follows the 24-hour clock and communicates with their minds and other parts of the body regarding the time of the day. As such, your body will know when to rest and when to remain active to accomplish respective tasks.
Sleeping during the day tends to confuse this rhythm, making it difficult for your mind to recognize when to change gears. As a result, you’ll struggle to sleep at night. The best way to go about this is to limit your daytime naps to only 30 minutes a day. Anything beyond that’ll only lead to a difficult time trying to sleep. While on it, make sure you stick to a standard routine to avoid irregular naps.
6. Consistent sleep and wake-up times
Inconsistency in your sleeping and wake-up times can have the same effect as irregular naps do to your body. Regardless how comfortable your mattress and pillows are, the lack of a set sleeping routine will affect the quality of your sleep. As said earlier, our bodies have an internal clock, and when you mess with it, you’ll end up struggling to find proper sleep every night.
Many people, especially those who work on the weekdays, tend to sleep late on the weekends just because they’re free the following day. This might not seem like a big deal at first, but this habit can have a long-term effect on your nighttime sleep.
As such, experts recommend that you train your circadian rhythm to follow a set routine and stick to it regardless of the day. While doing so, be sure to meet the recommended eight hours of sleep per night. Of course, this’ll mean a reduced number of working hours, but you’ll definitely see more productivity due to enough rest.
7. Relax your mind before sleeping
After a stressful and demanding day, it can be quite difficult to sleep well, especially when you still have a lot of things pending. Going to bed with personal issues can lead to insomnia. Remember, you can only have a good night’s sleep when every part of your body is relaxed. So you need to make sure your brain isn’t buzzing before trying to rest.
How can you relax your mind then? One great way of relaxing your mind is by listening to soft music. This works wonders on your brain and ensures you get your much-needed deep sleep. It’s recommended that you do so while seated on a comfy seat rather than your bed. This way, you’ll spend less time falling asleep once you lie on your mattress. (3)
Also, as much as possible, try to avoid watching scary movies right before going to bed. The news may also have the same effect, so it’s a good idea to stop watching late-night TV. In other words, most of your entertainment should be limited to daytime hours.
However, listening to soft music and avoiding movies aren’t the only solutions to consider, especially if you have some more pressing issues on your day’s agenda. For instance, if you’re stressed about the upcoming monthly bills, you should work on solving this issue as soon as possible. Failure to do so will only lead you to stressing out on these matters and thus contributing to recurring sleep problems.
A good night’s sleep is very important, not only for your health, your productivity, and, of course, your overall well-being. One way to improve this side of your life is by investing in a quality mattress and pillows that properly support your head and neck, as the mattresses and pillows you have in your bedroom could significantly affect your sleeping routine. Similarly, the environment within which you sleep can also have a similar impact.
Other essential factors to consider include both your eating and sleeping habits, the amount of exercise you get, and the state of your mind prior to getting into your bed. Engage your body in moderate and vigorous exercises, avoid irregular daytime naps, and relax your mind before trying to sleep. Following these simple steps will ensure that you hit the 8-hour target and get enough rest at night.
- “Does A Good Mattress Lead To Better Sleep”, Source: https://www.healthline.com/health/healthy-sleep/does-a-good-mattress-improve-sleep#:~:text=Research%20suggests%20that%20sleeping%20on,a%20difference%20in%20your%20comfort
- “Sleep Tips: 6 Steps To Better Sleep”, Source: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
- “17 Proven Tips To Sleep Better At Night”, Source: https://www.healthline.com/nutrition/17-tips-to-sleep-better
The Daily Californian’s editorial and newsroom staff were not involved in this advertisement’s production. For advertising and sponsorship opportunities or more information about paid content, contact [email protected]