Numerous studies have shown that sleep has an impact on our day’s activities during the day. We drag ourselves out of bed almost one-third of the time because we didn’t get enough sleep the night before. Nothing really works when we toss and turn in bed, thus the following day we are really sleepy and not productive!
So here are some tips that can help you to achieve better sleep!
1 – Lighting
Although some people might find it more convenient to turn on a night light before bed, scientific studies indicate that the human brain functions better when sleeping in complete darkness. Because of their extreme sensitivity, our brains are able to recognise even very faint light. Consequently, you can wake up feeling exhausted and foggy even if you are able to get 8 hours of sleep with a night light on. Because the body’s metabolism tends to slow down when exposed to light when we sleep, sleeping in total darkness can also help reduce body weight by as much as 50%. Remove all light sources from your bedroom to allow your body to go through all the required processes for a restful night.
2 – White Noise
As mentioned earlier, the brain is highly sensitive and can pick up on various external stimuli while we sleep, including sounds. This can be particularly challenging if you live in a noisy environment or near a busy street. Utilizing a white noise machine can help mitigate these disruptions by producing a continuous, soothing sound that effectively masks any background noise. By drowning out disruptive sounds, you can create a more tranquil environment.
3 – Meditation
After a long and hectic day, quieting the mind and unwinding completely to prepare for a restful night’s slumber can be quite challenging. Fortunately, meditation has proven beneficial in treating insomnia. Engaging in a daily meditation practice, ideally for 15 to 20 minutes, especially before bedtime, can help you achieve a state of calmness and relaxation before bed.
4 – Mattress care
Have you ever noticed that you tend to sleep better when staying at hotels? This may be because the mattresses and pillows in your own home might not be providing adequate comfort. While cost-consciousness is understandable, it might be worth investing in a high-quality mattress for the long-term benefits of a good night’s rest. Research suggests that a medium-firm mattress is optimal as it ensures comfort, and proper spinal alignment, and enhances sleep quality. Given the significance of choosing the right mattress, it is advisable to opt for a company that offers trial periods, allowing you to thoroughly evaluate your choice.
5 – Routine
Even on weekends, make an effort to go to bed and wake up at the same time every day. Better sleep quality is encouraged and your body’s internal clock is regulated as a result. In addition, establish a calming evening routine by doing things like reading, having a warm bath, or using relaxation methods. Reducing your intake of caffeine and using electronics right before bed can also help you sleep better.
In summary, following these tips can greatly enhance the quality of your sleep. By prioritizing darkness at night, effectively blocking out external disturbances through the use of white noise, practising meditation for relaxation, investing in a suitable mattress, and establishing a routine, you can experience the benefits of a truly restful shut-eye!